MEET THE NEW STANDARD IN SMALL GROUP TRAINING IN CLAPHAM. WELCOME TO OUR FIT & LEAN PROGRAM
We are delighted to introduce our all new Fit & Lean program. As a Personal Trainer Battersea, I am really excited to present our take on small group training and nutrition to the neighbourhood where our studio is based.
This program is designed specifically for those who want results and have tried everything to get them. Whether you’re a busy mum, a professional with a hectic lifestyle, or an avid fitness enthusiast, if you’re ready to commit to transforming your body, this is the program for you.
We specialise in providing a structure that gets you sustainable results. This structure is founded upon two concepts: whole-food eating and full-body exercise. Many programs follow one concept or the other, but ours combines both with excellent success.
OUR 12-WEEK SMALL GROUP TRAINING IN CLAPHAM INCLUDES:
3 x 50-minute small group training sessions each week with a top quality personal trainer (maximum 5 members per group)
Customised meal planning and recipes based on your training schedule and fitness goals
One-to-one nutrition coaching, helping you to develop habits around effective eating. You will be introduced to a new habit every 2 weeks, with short daily lessons online to help entrench those habits. Additionally, your coach will provide on-going feedback to your answers in the lessons. This will help keep you on track, as well as continually focus and personalise the program to suit you.
Optional additional workouts for you to complete independently: in addition to the small group training sessions, we also provide additional ‘home training’ that you can complete independently through our custom app
Regular assessments to make sure you are staying on track, and to advise you on any changes to keep you improving. These assessments include:
caliper measurements to accurately measure body fat
tanita hydration measurements
cardio-vascular fitness testing
Our program is truly unique in the market because it provides the customised approach of 1:1 training and nutrition planning and coaching in a small group setting. When you work with us you have a team of experts to support you and guide you to getting the results you are looking for.
All of the above is available for £99.00 per week for 12 weeks, payable in 3 monthly installments. We’d love to find out how we can help you achieve the best version of yourself, and we look forward to getting started.
How committed are you to achieving your results? Have you ever had a team of experts working with you to set you up for success in achieving great results? You do now!
FULLY BOOKED AND OPENING SPOTS AGAIN SOON
Our Fit & Lean program is fully booked right now. We’ll be opening up new spots again soon. Watch this space!
Many times during my own fitness journey I have heard people say, when presented with a potential option to further their fitness result, is that “I can’t do that” or “that’s too hard”, or “ya that’s not for me”, or “I don’t know if I can do that”. First of all, let me say that if you are happy with your fitness results so far doing the things you deem “is for you”, you can safely ignore this tip because you are happy where you are at. However, if you wanted more results, you may want to read on. We all like to stay in our comfort zones where we stick to doing things we are familiar with and deemed “is for me”. When people react negatively to something with “can’t” or “too hard”, they are creating negative association with the activity already; and guess what, when you believe that you can’t do something, why would you put effort into doing that? And when you don’t put effort into doing then how can you expect to succeed? When people say “I don’t know if I can do that”, well, I don’t know either; but here is what I do know: if you keep doing the same thing you’ve always done within that comfort zone you are going to get the same results. Makes sense right? Now this doesn’t mean you suddenly jump from doing 100lb deadlift to 500lbs, what this means is that what you should be asking instead is “how can I incorporate this or something similar into my life to get me to where I want to be”?
Life is a series of trades, we constantly trade time to prioritize things we value like career, relationships, or even hobbies. If you want to go further with your fitness, what are you willing to trade for it? Is it that bag of potato chips you tell yourself that you must have or is it taking the time to keep track of what you are eating? We make time, and sacrifice for the things we deem more important to us, so if you don’t want to change anything to further your fitness journey, perhaps you don’t really want it that much then do you? Of course a proper progression should be done to make sure long term success, talk to a Richmond Personal Trainer at Crux Fitness today to see how we can help you.
2. I’ll start later
How many times have you said that and actually followed-through on it? What’s going to be different later that will make the task easier for you? All procrastination does is frustrate the people who actually want to achieve their results but cannot due to their inaction. Like I said before, we all prioritize different things according to what we think is important, and if your fitness goals are truly important to you: start NOW. Come speak to a Crux personal trainer in Richmond Gym to help implement strategies to help you get started.
3. I’ll try
You either achieved the results you want, or you didn’t, there’s no in between. When you say “try” you are giving yourself the permission to fail, and guess what, when you give yourself an easy way out to go back to your comfort zone, you will. Say I “will” or simply I “won’t”, don’t waste your time with “try”, we never get the time we spend back, don’t waste it ‘trying” if you are not going to give it your all. Speak to a personal trainer at Crux Fitness to discuss this further if you need to.
Whey protein powder with water is not an essential element of anyone’s diet, and of course you can get protein from many sources, including meat, eggs, other dairy products, legumes and even grains. So why should you even think about using whey protein powder with water?
Because it’s a very easily digested, absorbed and utilized form of protein, and in a powdered supplement form, it can easily be stored and then consumed by adding water or by adding it to a smoothie or yogurt. So it is very convenient for today’s lifestyle, and is also relatively low in calories.
It also has some unique benefits not always found in other protein sources.
Primary Benefits of Whey Protein powder with water
Many have reported great health benefits from taking whey protein powder with water. It is a good supplement to take after a workout, and can give you a decreased recovery rate from your exercise routine as well as help your body repair muscles faster. It also helps to build muscle mass, which is why bodybuilders use it. But anyone with increased muscle mass will also burn more calories per pound, as muscles need more fuel than other types of cells in the body. In addition, one of the best reasons to take whey protein powder with water is that it will help your body make more of the master antioxidant: Glutathione.
Whey Protein and Glutathione
Scientists have known about whey protein and the benefits of glutathione since the 1800’s. One of the amino acids contained in whey is cysteine, which your body uses to make glutathione. Some brands of whey protein powder with water contain cysteine that is highly bioactive in its ability to increase glutathione production, so you might want to look for that in your supplement. Glutathione is a powerful antioxidant that can help your body in several ways:
Glutathione Quenches Free Radicals: Glutathione, as an antioxidant, helps to quench free radicals. This is one of the ways it helps to boost your health and longevity, as many degenerative diseases are caused at least in part by the damage that free radicals do in your body. Studies have shown that higher glutathione levels are linked to increased lifespans as well as a better quality of life.
Gluathione Helps Detoxify Dangerous Chemicals: Glutathione also is used in detoxifying many chemicals. At the turn of the twentieth century, very few man-made chemicals were even in existence, but in the last 100 years, their use has exploded. Our bodies are superbly designed, and include a detoxification system that helps to eliminate harmful chemicals from our bodies before they can cause damage. However, we are all overloaded by the huge amount of chemicals in our environment today.
Some people feel the effects of this toxic overload sooner than others, but many don’t actually feel it until they come down with some type of disease like cancer. But that does NOT mean that these toxins are not accumulating. Even heart disease and diabetes, that many assume are caused only by bad diets and bad genes, have a connection with toxins. For example, doctors are well aware of the fact that heart attack rates increase when outdoor air pollution levels rise, and studies show that there is a possible link between diabetes and the environmental toxins arsenic and dioxin.
Some scientists have called glutathione the most important detoxifying agent in the body after water!
Glutathione Boosts Immune Function: Glutathione can also be a potent boost to the immune system, and hence is a vital key to wellness. Your immune system helps to defend your body from foreign invaders and the stronger it is, the less you will get sick, not just with the common cold or the flu, but also with things like cancer.
Research scientist Dr. Gustavo Bounous, from McGill University in Montreal, found that an undenatured whey protein concentrate helped mice to resist disease better, which made them not only live longer, but also better able to ward off cancer. He also found whey proteins to help HIV positive people to gain weight as well as boost glutathione levels. (He used 8.4 to 39.2 grams per day of an active, undenatured whey).
Many other scientists have said that studies support the effectiveness of undenatured whey protein concentrate in maintaining a strong immune system. Some have called Glutathione a “Key to Health.”
Whey Protein powder with water and Immune-Boosting Factors
In addition to the amino acids in the whey that help boost gluathione levels and hence the immune system, whey protein powder with water also contains other powerful immune-supporting components, including lactoferrin and immunoglobulins. Lactoferrin is found in tears, saliva, breast milk, and other secretions, and helps to ward off attacks by virus, bacteria and fungi pathogens. As we age, we tend to produce fewer lactoferrins, so supplementing becomes more useful. Immunoglobulins can also help the body get rid of sources of infection, thereby lowering your rate of common illnesses by boosting your body’s natural defenses.
Whey protein powder with water also can boost T-cell function, and T-cells fight infection. So taking whey can help keep you from getting sick as often.
Some whey protein powder with water is higher in these immune boosting factors than others, so that’s another thing to look for when you are looking for a good, high quality whey supplement for your diet.
Whey and Cancer
In addition, there have been studies that show that whey protein helped inhibit breast cancer cell growth in test tubes. It was also shown as effective in preventing breast cancer. This is probably due to its good effects on the immune system as well as helping increase the body’s natural ability to detoxify chemicals.
Also, since it has also been shown to help decrease wasting of tissues during illness, it can be useful for cancer patients in this way too, as they often have a difficult time keeping their weight and strength up.
Whey Protein powder with water and Energy and Endurance
Many have reported that consuming whey protein powder with water helps to boost their energy and endurance. This may be because it helps to build muscle mass which in turn has been shown to increase energy levels.
Whey Protein powder with water Helps the Body Remove Toxins
As indicated above, certain amino acids in the whey protein powder with water help the body manufacture more glutathione, and in turn, the glutathione helps the body to remove synthetic chemicals and other toxins. This is so important in today’s world, I can hardly over-emphasize this point. For info on how you can reduce your load of toxins coming in, check out our Reducing Toxins Page.
So as you can see, including whey in your diet can give your health a big boost!
Who Can Benefit the Most From Whey Protein powder with water?
Overweight and Obese Individuals
Bodybuilders and Those with Vigorous Exercise Routines
But everyone really can benefit, especially because of how whey protein powder with water helps you to boost your glutathione levels. But make sure and check our Whey Protein powder with water Supplement Page, as some of these supplements help your body to make a lot more glutathione than others!
Tired of hearing confusing and misleading advice from your friends or buddies in the gym? Get the facts by reading this article and discover the truth about these long-cherished fitness myths. This will help you weed out worthless advice so you can make the most out of your workouts.
‘Excessive sweating while exercising means you’re not fit.’
If you’re fit, the more you’ll sweat. Sweating is the body’s way of cooling itself. This mechanism improves as you exercise regularly.
“As you get in better shape, your body learns to cool itself more efficiently. Blood is shunted to the skin’s surface more quickly via tiny blood vessels that dilate and radiate heat away from the body. At the same time, the sweat glands increase their output of a fluid-and-sodium mixture, which cools the body as it evaporates. While fit people produce more sweat than sedentary folks, they lose less salt, because more of it is reabsorbed by the body’s cells as it travels from the sweat glands to the skin’s surface. The result: More copious and diluted sweat, and more rapid cooling,” said Royce Flippin in American Health magazine.
‘You should exercise everyday to stay healthy.’
If God Himself rested on the seventh day after creating the world, we mortals deserve a break too. You don’t have to exercise vigorously everyday to stay fit since even minimal physical activity like gardening or housecleaning can work wonders on your body.
In fact, experts say you can cut your risk of heart disease, diabetes, and other ailments by 60 percent just by working out three times a week for 20 minutes. In between this, do what you want.
“Some beginners – in their zeal to make up for 20 years of neglecting their bodies – vow to exercise every day for the next 20 years. This is not a good idea. If you’re trying to get fit, your workouts are only part of the equation; rest is just as important,” said Suzanne Schlosberg and Liz Neporent in “Fitness for Dummies.”
‘To build muscles, eat high-protein foods.’
This myth appears to have originated with the ancient Olympics. Early athletes thought they could acquire great strength by eating the raw meat of lions, tigers or animals with great fighting skills.
While meat is a good source of protein, loading up on it won’t make your muscles bulge since the latter actually contain 72 percent water and only 22 percent protein. Besides, most of us consume adequate amounts of protein from daily meals. Getting more from foods, powders or Protein water supplements won’t turn you into Arnold Schwarzenegger and may even damage your kidneys and liver.
“There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein-rich foods or protein supplements. Surveys show that athletes often consume four to five times their actual requirements. Yet there is absolutely no health or performance benefit from high-protein eating,” according to Dr. Ellington Darden in “The Health Robbers.”
To build more muscles, you have to lift weights or perform some kind of weight-bearing activity religiously. In short, you have to work out instead of relying on the promises of protein drinks and pills.
To enhance your diet and exercise program, use Ion-X Protein Water. This natural formula can energize your workouts and speed up your metabolism for maximum fat loss. For details, go to http://www.ion-x.com.au/.
The diet after gastric bypass is what you will be following for the first 2 to 8 weeks after you have your weight loss surgery. This diet is going to be completely different than anything you are probably used to. The important thing is that you understand what you are allowed to eat and that you are ready for the bariatric surgery diet when you return from surgery.
If you have a Roux-en-Y you will have a longer recovery time than a person that has the lap band and you feel less like doing things to care for yourself, including dealing with your meals. You are allowed baby food, liquid protein, and pureed strained foods. Nothing should have more than 10 grams of sugar in it and the lower the better. When selecting a liquid protein, choose one that has at least 10 grams of protein per 8 ounces and you can find some that 15-20 grams per 8 ounces.
Liquid protein and baby food are the easiest to manage. Liquid protein can be purchased premixed or in powder form where you just add water and shake. Foods that are purred and strained will take more work, but it can be done prior to your surgery, frozen and thawed before meal time.
The protein shakes and pureed foods will give you more protein than baby food. It is difficult to get all the protein that you need in a day (60 grams). So, the more than you can get in your foods of choice the better off you are going to be. If you are going to strain and puree, you want to make sure to choose a food that is high in protein diet after gastric sleeve.
Take a few weeks to think about the foods that sound good to you. You will not feel like eating much and anything that is going to motivate you to get the necessary nutrients in liquid form is going to work. It is important that you have it in your home when you get home from the hospital because you will not feel like going out to stock your cupboards after your surgery.
Many bariatric patients make protein shakes a permanent part of their diet. They make it easy to get a lot of protein with few calories. Being successful at losing weight, whether you have had obesity surgery or not, is still about making lifestyle changes.
With all the toxins your body is exposed to on a daily basis, it’s a wonder our internal systems can operate properly at all. From the second we wake up and brush our teeth to the time we go to bed, we are constantly bombarded by chemicals, all of which may be slowly destroying our health. But just how many you may ask? Well, according to some pretty reliable sources, our daily exposure is estimated to run up to approximately 2,100,00 toxins. Merely touching a receipt at the grocery store for 10 seconds can expose your body to obesogens. Moreover, sunscreen, perfume, clothing fabric, and furniture are covered in chemicals that are toxic to your body. Although your body may try it’s best to eliminate these toxins, with such an overload, it’s an impossible feat and exposure to toxins often results in a variety of health problems including allergies, respiratory disorders, immunosuppression, tumors, and cancer. External detox methods can be helpful in eliminating and there are many options to choose from such as a colon cleanse, eating clean organic foods, taking a detox bath, as well as numerous detox drinks.
Having a Regular Colon Cleanse
The purpose of a colon cleanse is to remove any build-up of waste that may have become impacted or hardened onto the walls of your intestine. A colon cleanse is definitely not a detox method for everyone, but some people do receive tremendous benefits by eliminating waste and toxins stored in their intestines. The majority of colon cleanse methods use water to loosen material in the bowels, which can then exit the body quickly and easily.
As a detox method, colon cleansing dates back as far as 1500 BC when it was used by our ancestors in ancient Egypt. For thousands of years, colon cleansing has been recognized as a way to restore digestive health, improve the body’s natural detoxification process, and reach optimal health. It was believed then, as it is now, that the buildup of waste in your body produces toxins that can poison your body causing a number of symptoms including:
Receiving a colon cleanse is thought to reduce the risk of colon cancer, improve mental clarity and immune function, and aid in weight loss. However, caution is advised since the potential side effects of a colon cleansing may include:
Vomiting and nausea
Depletion of good bacteria
You should not receive a colon cleanse if you have heart or kidney disease, ulcerative colitis, diverticulitis, severe hemorrhoids, Crohn’s disease, or rectal tumors. Caution is also advised if you are in the advanced stages of Adrenal Fatigue or particularly sensitive to detoxification.
Eating Clean and Organic
Regardless of the detox method, you decide to use, what you eat will have the greatest impact on the health of your colon. Therefore, eating a clean healthy diet of organic foods is one of the most important things you can do for your overall health. If you’re not eating organic, food is often laden with pesticides, herbicides, antibiotics, growth hormones, and ionizing radiation. It was previously shown that children who ate a primarily organic diet for 15 days had a dramatic decrease in the concentration of pesticides in their urine.
Organic crops are not only lower in heavy metals, they are rich in antioxidants and nutrients, as well as the cancer-fighting elements are known as flavonoids. Crops treated with chemicals pose a danger to your body, however, no matter how hard you try, with today’s food production policies, you will inevitably be exposed to toxins through food. Choosing to eat organic food can decrease the burden on your body and foods that aid in your body’s natural detox process includes:
Preparing Detox Drinks
Consuming detox drinks are a great method of cleansing the body and can also help eliminate belly fat and improve your metabolism. Obesity is responsible for a number of serious health problems such as type 2 diabetes, high blood pressure, and heart conditions, therefore, you should make healthy eating a priority. However, your body’s natural ability to regulate weight is often hindered by health conditions like thyroid diseases and Adrenal Fatigue.
Drinking healthy detox beverages can have many benefits. So here is a safe recipe you can blend and drink each night before bed that will help clear your colon the following morning of any food from the previous day that has settled in your intestines.
1 tsp cinnamon powder
1 tbsp flaxseed flour
1 tbsp grated ginger
Juice of 1 lemon
Sprig of parsley
Splash of vinegar
100 ml kefir
Parsley is an exceptional herb, especially for those suffering from Adrenal Fatigue, since its extremely potent anti-inflammatory properties can work wonders in helping you fight stress and anxiety. Known as the magical herb, parsley has many additional health benefits:
Inhibits cancer and tumor growth
Fights uric acid
Acts as a natural diuretic and reduces fluid retention
Treats bladder and kidney infections
Contains a large number of antioxidant flavonoids
Fights bad breath
Cinnamon has been used for over 4000 years for a wide variety of purposes, both medicinal and culinary. On the medicinal side, studies have now confirmed what our ancestors once purported: Cinnamon offers important detoxification benefits. It’s also great for Adrenal Fatigue sufferers, provides weight loss benefits, and fights allergies. Cinnamon also has anti-inflammatory elements. You use cinnamon to:
Lower the risk of cancer
Protect against cardiovascular disease
Reduce the chances of developing diabetes
Promote oral hygiene
However, due to its potent nature, it is important to consult with your health care practitioner to ensure cinnamon does not interact with any medications you may currently be taking.
Taking Detox Baths
Detox baths can be beneficial for removing toxins and are well known to improve tissue health, reduce pain, and help your body relax. Baths are a gentle and a great way of removing daily pollutants from your body, particularly for those who may be overly sensitive to other detox methods.
A simple recipe for an excellent detox bath is:
2 cups Epsom salt
2 cups sea salt
2 cups baking soda
Mix the ingredients together and store in a clean airtight container. At bath time, simply pour a cup of the mixture into the tub while the water is running. In addition, you could add essential oils such as lavender or citrus for a calming or energizing effect.
Additional Colon Cleansing Methods
Two other popular methods of cleansing the colon are:
Enema. An enema is performed by injecting fluid into the rectum in order to reach the lower part of the bowels. They are mostly used to relieve constipation or cleanse the bowels prior to an examination or medical procedure.
Colonic. A colonic, also known as colonic hydrotherapy or colon irrigation, is a procedure conducted by a colon therapist and involves flushing out the colon by pushing water through the rectum.
Enemas and colonics can benefit colon health, but make sure to exercise caution. Some enema solutions can be dangerous and enemas can lead to a number of adverse side effects including nausea, vomiting, and diarrhea. Other more serious side effects include perforation of the rectum and possible damage to surrounding organs. Case studies of colonic procedures have reported a number of side effects including abdominal cramping, stomach pain, nausea, vomiting, and diarrhea. In severe cases, colonics can perforate the bowels, cause electrolyte imbalance, lead to serious infections, and cause kidney and heart problems. For safety and to obtain optimal results, it’s best to have these procedures performed by a licensed professional.
How a Colon Cleanse and Other Detox Methods Can Improve Adrenal Fatigue Symptoms
A colon cleanse is great for those suffering from Adrenal Fatigue since it can help eliminate toxins that have been sitting in your colon for a long time. Bacteria from stagnant food or residual medications can re-enter your body through the bloodstream and cause pain in your tissues and bones, leading to a plethora of problems, unexplained aches and pains, exhaustion, and brain fog often associated with AFS.
All of the body’s organs are connected through the NeuroEndoMetabolic (NEM) stress response system and colon health are important for keeping the rest of your body healthy. To operate efficiently, the endocrine system, including the adrenal glands, is dependent on the liver. Safe and natural detox methods like a colon cleanse are known to relieve some of the stress placed on your liver by creating a cleaner and a less toxic environment in your body.
Is Detoxing Safe?
Always exercise caution when choosing an appropriate detox method. It’s important to remember that many “natural” products are not regulated by the government or any other regulatory body. Therefore, potency and safety of many so-called detox products are not guaranteed.
Be sure to discuss any new health regime with your healthcare practitioner, especially if you have underlying health issues like Adrenal Fatigue. Your body will be operating in an extremely sensitive state and you should be careful when introducing anything new into your system. In particular, a colon cleanse can have adverse side effects and may even trigger adrenal crashes.
Could the health benefits of yoga change your life? Yoga is not a religion. Although it came out of ancient India, it is not a form of Hinduism. Modern yoga dates back to 1893. Christians, Buddhists, Jews, Muslims, and Atheists alike happily practice yoga. There is certainly a spiritual side to yoga, but you do not have to subscribe to any particular belief to experience the health benefits of yoga. Yoga is a systematic technology to improve the body, understand the mind, and free the spirit. The health benefits of yoga include increased flexibility, more strength, added energy, and a thinner, more youthful appearance–all of which are desirable in Adrenal Fatigue recovery.
With practice, you are strengthening and calming the nervous system. It balances the dysfunctional stress-response system suffered by most in Adrenal Fatigue. Blood flow to internal organs is increased; more oxygen is delivered to the adrenal glands for healing; mental clutter is cleared. Spiritual as well as physical muscles are cultivated to make you happier, less anxious, and more at peace.
Because yoga builds on itself, the health benefits of yoga become more effective over time. It is equivalent to learning how to play a musical instrument: the longer you stick with it and practice the better you become and the more you get out of it.
Adrenal Yoga takes the best of traditional yoga and modifies it to suit those with Adrenal Fatigue. For example, certain stretching and strengthening exercises known as asana are removed, because they can stimulate the SNS. Gone are certain breathing techniques are known as pranayama that can trigger a release of adrenaline. Posture and lung capacity are improved as is bowel function, lymphatic draining, and the function of the immune system. Gradually one feels more balanced and the body is better able to endure the stress of daily living. Adrenal Yoga then is about restoring internal balance, and with balance, internal control. It is not about physical flexibility, as many with Adrenal Fatigue are already quite flexible. It is not about increasing strength, as many men are strong and still suffer from Adrenal Fatigue. Adrenal Yoga is able to transform liabilities such as fear, inability to relax, low energy, anxiety, and depression into strength, giving the person exercising more control and a more balanced feeling.
Adrenal Yoga is a special form of therapeutic yoga that is gently nurturing by design. It places heavy emphasis on body awareness; rhythmic adrenal breathing that is stimulatory, proper postural alignment, and movements that tone muscles. Special attention is placed on slow and relaxed motions that are suitable for all, including those that are in advanced adrenal failure and possibly close to being bedridden.
Science now realizes that changing dysfunctional habits is largely a matter of the mind. Adrenal Yoga helps by giving you greater control of your mind as well as greater understanding of the tricks it can play. This, perhaps, is what leads to a life transformation. This is particularly important in Adrenal Fatigue when emotional stressors are the major cause of dysfunction.
Those with advanced adrenal weakness will especially appreciate Adrenal Yoga and its transformational power. Adrenal Yoga focuses on enhancing and restoring parasympathetic nervous function by teaching the mind to work against the opinion. By slowing down the fluctuations of the mind, you can get in touch with a more blissful place inside. With practice, you will become more aware of a calmness at your core throughout the course of the day. It helps you to realize that much of what you routinely get upset and anxious about is not that important. It’s almost like toning down the repetitive obsession we have subconsciously about past resentments, old glories, and worries about the future. It puts our fear, desire or hate in a balanced perspective that can be dealt with in a systematic and logical manner. It forces us to stay with the present.
It lowers breathing and heart rate, increases blood flow to internal organs such as the adrenals, intestines and reproductive organs, and allows you to rest and digest. Many Adrenal Fatigue sufferers have concurrent gastric and assimilation difficulties. Adrenal Yoga enhances the relaxation response and avoids active stimulation of the SNS from exercises like backbends and strong pranayama technique. It lowers the level of cortisol when high, and modulates blood sugar levels. It does not quarrel with science but supplements science. Adrenal Yoga, therefore, complements modern medicine’s strength by providing more options for people in need of healing.
Adrenal Yoga is a holistic emphasis on strengthening your body and mind. It helps you get the most out of whatever other care you receive alternative or conventional therapy for your Adrenal Fatigue.
The Adrenal Yoga exercise series is, therefore, comprehensive and unique. The entire series is broken down into twenty-one sequential sessions that are grouped into three modules. Each module embraces specific themes customized to gently and effortlessly nurture the adrenals back to health. These themes are laid out in different sessions lasting anywhere from thirty-to-sixty minutes each. Each session, in turn, consists of a well-designed sequence of gentle postures that collectively offer a profound healing effect. The key to success is to start slow and progress through the sessions gradually and consistently, using the adrenal breathing technique throughout.
Let us Examine Each of These Modules in More Detail:
Beginning Adrenal Yoga focuses on breathing and stretching. This forms the foundation of internal control.
Intermediate Adrenal Yoga focuses on strength and toning. This serves to reverse the catabolic state and stabilize metabolic function.
Advanced Adrenal Yoga focuses on fluidity and control. This serves to fine tune internal body homeostasis.
Many have gone from being almost bedridden to an active lifestyle with the help of Adrenal Yoga. The entire series can be achieved in three to six months.
When you are done with the Adrenal Yoga series, the body is fit and toned. The internal tune-up has been accomplished, muscular definition returns. The core body function is optimized. It comes as no surprise that people report a great increase in energy, reduction in fatigue, better blood sugar balance, stable blood pressure, increased sense of calmness and reduced anxiety.
Occasional yawing is quite natural. You should, however, start taking notice when excessive yawning becomes part of your daily routine. It may very well be your body’s way of alerting you to an underlying problem.
What Happens When You Yawn?
Yawning is an involuntary process. Your mouth opens wide, and you breathe in air, filling your lungs. The eardrums stretch and extra oxygen are carried to the brain and other parts of the body through the blood, making you more alert. Sometimes a yawn is of short duration. Other times, it is a long and drawn-out, accompanied by stretching.
We are all subject to the occasional yawn throughout the day, but most of the time, there are certain conditions during which we yawn.
We yawn before bedtime when we are tired, and the brain starts slowing down. We yawn when we wake up in the morning. It is almost as if this triggers our body to get into “wake up mode”. We also tend to yawn when we get bored, as the brain becomes less stimulated. In all these instances, yawning is a way to force blood, and thus oxygen, to the brain in order to increase alertness.
Lastly, we often yawn when we see someone else yawn, or when we read about the topic. Have you yawned yet?
The Physiology of Yawning
When you yawn, the thoracic muscles in your chest, your diaphragm, your larynx (in your throat), and the palate of your mouth are all involved. Yawning also helps wet your lung’s air sacs. Air is inhaled, accompanied by a stretching of the eardrums, followed by an exhalation. There is, so far, much speculation about what causes this and not enough research to be conclusive.
We do not always yawn when we are tired. You may run a marathon and be deathly tired afterward, but not yawn. Too little oxygen to the brain may also not be a deciding factor for yawning. This is because the lungs are not usually filled to their full capacity, although deep breathing, of its own accord, does tend to keep your lungs healthy. For those in a catabolic state, with reduced rib cage expansion resulting in less oxygen in the blood, yawning may help this issue, but the majority of people require a different explanation for yawning.
Although people are prone to excessive yawning when bored, more recent studies show that the most likely reason for yawning is the body’s effort to cool down your brain. The most recent, and possibly best scientifically based study, points to this, indicating that people tend to yawn more in summer than winter, possibly due to the brain using this reaction in order to cool down.
Yawning is normal. However, excessive yawning can be due to certain medical conditions.
One cause is what is termed a “vasovagal reaction”. Besides yawning, symptoms often associated with vasovagal reactions include blurred vision, a clammy sweat, lightheadedness, pale skin, nausea, and tunnel vision. Vasovagal reactions happen when part of your nervous system that sees the regulation of blood pressure and heart rate is compromised and no longer responds as it should. This is often seen in stressful situations or when you feel you are in danger. The result is that your heart rate slows down, the blood vessels in your legs dilate, excessive blood moves into your legs, and your blood pressure drops. This drop in heart rate and blood pressure results in less blood reaching the brain. The body may automatically try to up its oxygen intake (by means of yawning) in order to ensure oxygen reaches the brain.
A vasovagal reaction and the accompanying excessive yawning may also be due to internal bleeding in the aorta area or indicate that you are about to have a heart attack or have heart issues.
Common causes of excessive yawning
The most common reasons for excessive yawning include the following:
A vasovagal reaction – As has been mentioned, a vasovagal reaction often has excessive yawning as a symptom.
Fatigue – Often, when tired, we start yawning excessively. The extra oxygen released into the blood is the body’s way of trying to stay alert.
Medications – Certain medications can lead to excessive yawning, mainly because they make you sleepy. These medications include antihistamines, certain pain medications, antidepressants, and selective serotonin uptake inhibitors.
Liver disease – The last stages of liver failure are often accompanied by excessive yawning. One of the possible causes for this reaction is the accompanying fatigue experienced during this time.
Multiple sclerosis (MS) – Studies indicate that those who suffer from MS have a tendency towards excessive yawning. It seems yawning provides symptomatic relief from MS. Additionally, those with MS also tend to have a thermoregulatory dysfunction whereby they are unable to control their body temperature. Yawning tends to cool the body down.
Epilepsy – Epileptic seizures can result in permanent brain damage that irritates the part of the brain sending out certain signals, leading to excessive yawning. This, however, is rare.
Sleeping disorders – Sleeping disorders such as insomnia or sleep apnea may cause constant tiredness, leading to excessive yawning throughout the day.
Brain dysfunctions – Research indicates that a brain tumor or stroke may lead to excessive yawning and can be linked to lesions in the brain stem. Yawning can also result from compression of the hypothalamus or the pituitary gland.
Overstimulation of the parasympathetic nervous system – The parasympathetic nervous system is a division of the autonomous nervous system. It is primarily concerned with slowing down the heart rate, conserving energy, and overseeing the activity of different glands. When this system is compromised, it often leads to excessive yawning.
Hypoglycemia – Excessive yawning is one of the first signals of hypoglycemia in diabetics.
Theories About What Makes You Yawn
There has been much speculation as to why people yawn. Hippocrates, for example, in 400 B.C. suggested that yawning might be a response to fever, in order to get rid of any bad air in the body. He likened the process to that of steam escaping from a pot of boiling water.
Centuries later in 1923, British neurologist Sir Francis Walshe noticed that partially paralyzed patients seem to regain certain motor functions during the few second duration of a yawn. He found certain patients who were unable to flex their fingers could do so when yawning. He concluded that the yawning process was a very primitive process in the brain and something we have no conscious control over.
Johanna de Vries, an obstetrics professor in Amsterdam, observed that one of the first things humans do, even during the fetal stage, is a yawn. Robert Provine, a neuroscientist, indicated that yawning is indeed a spontaneous action and part of our biological programming. We have no control over it.
Yawning due to hunger, fatigue, and boredom
As recently as 2011, Provine, a psychologist, made the argument that yawning served as one of the body’s cooling mechanisms, most especially for the brain. Studies conducted by Provine show that we have a tendency to yawn after waking, and before going to bed. We also tend towards excessive yawning when bored, while hunger tends to bring on about as well.
There are thus, generally speaking, three possible reasons for excessive yawning. It happens when our attention drifts and we find it increasingly difficult to stay focused – when we are hungry, when we are bored, and when we are tired. Yawning may thus be a signal of the body, telling it that it needs to become more alert.
Ronald Baenninger, a psychologist at Temple University, found that his test subjects tended to yawn more frequently when they had no stimulation. Yawning, he noticed, was usually followed by an increase in physiological activities, which, according to him, would suggest that the body has become more alert.
Provine mentioned that people tend to yawn due to stress, citing examples of athletes yawning before taking part in an athletic event and concert violinists yawning before they play a concerto. His research also observed soldiers making their first jump from an airplane. They tended to yawn before making the jump. This may indicate that yawning is a signal that a physiological change is taking place.
However, the issue is too complex to make sweepingly ascribe yawning to only boredom, hunger, or fatigue. Yawning can also be a social thing.
Contagious yawning is commonplace. A family member might yawn, and you find yourself following. Interestingly, research indicates that we tend to yawn after someone close to us does. We are more likely to yawn after a sibling than an acquaintance, but more likely to yawn after an acquaintance than a stranger. The closer the bond, the more likely we are to yawn when someone else does.
This type of yawning also seems limited by species. For example, you might catch a yawn from another human, but not necessarily from your dog. This seems to reflect in animals as well. Studies with chimpanzees found that, when they were shown videos of other chimpanzees yawning, they tended to yawn when seeing familiar chimpanzees yawn, but not unfamiliar ones. The same applied when the studies were conducted on baboons. This suggests that social bonds play an important role when it concerns the incidence of contagious yawning.
Age also seems to be a factor when it comes to contagious yawning. Studies found that older people were less likely to start yawning when someone else did. Personality issues such as empathy and aloofness were ruled out. This implies something else may be at work, and it may be a primitive form of social behavior or communication that you are bored, tired, anxious, or hungry, for example.
This ties in with her behavior, where it keeps all members of the herd alert on one hand, while the accompanying stretching keeps the body ready for action.
Yawning also seems to be a sympathy trigger, as contagious yawning, according to certain studies, tends to come to the fore at the same age children start identifying with the emotions of others (around four to five years of age), although autistic children do not tend to show this behavior.
Heat as a yawning mechanism
Hippocrates may have got it half-right, according to recent research from the University of Vienna. Two sets of subjects were used in their research, one group from Austria, and the other from Arizona, U.S.A. These two areas were chosen specifically for temperature differences. The hypothesis was that the brain does not function at its optimal level when exposed to high temperatures, and yawning is a way for the body to cool down the brain.
Although we do tend to yawn when we are tired, there may very well be a physiological basis for this. Exhaustion, stress, and too little sleep all cause the brain’s temperature to increase. Yawning may be an effort by the body to bring down the brain’s temperature, thereby making us feel more energetic.
As far as ‘contagious’ yawning is concerned, the Vienna researchers found that both the groups yawned most when the air outside the body was the right temperature to cool down the body temperature, but not when the air was too cold or too hot. Breathing in too hot or too cold air could potentially be dangerous to the brain. Those in Arizona thus yawned more in winter, while those from Austria yawned more during summer. This was when the outside temperature was in the optimal zone for cooling the brain.
This recent research is in line with that of the University of Albany, which used hot and cold packs for their studies. When watching a video of people yawning, the majority of their subjects tended to yawn when they had a hot pack on their head. Only a small minority yawned when applying a cold pack.
However, there’s also a possibility that yawning is a reflex action controlled by neurotransmitters in the hypothalamus, with this action leading to an increase in these neurotransmitters, certain hormones, and neuropeptide proteins.
metabolic issues such as weight gain or blood sugar problems
cravings such as for salt, sugar, or caffeine
low blood pressure
sleep issues such as insomnia
cognitive issues such as trouble remembering things
thyroid issues like hypothyroidism, feeling a cold, or dry skin
What is adrenal fatigue?
Adrenal fatigue is a surprisingly common condition, which frequently goes unidentified and is often brought on by chronic stress. Excessive yawning could be a sign of this condition.
Your adrenal glands are each situated on top of a kidney. Their main function is facilitating the body’s automatic stress response, producing cortisol to ready the body for dealing with stress. This system is called the NeuroEndoMetabolic (NEM) Stress Response. This automatic response system is governed by the brain and starts with the hypothalamus. When the hypothalamus perceives stress (which may be due to physical, psychological, or environmental factors), it sends chemical messengers – neurotransmitters – to the pituitary gland, which in turn sends chemical messengers to the adrenal glands. The adrenals increase cortisol production for the body to prepare itself to either fight or flee. These three, the hypothalamus, pituitary gland, and adrenal glands, are collectively referred to as the hypothalamic-pituitary-adrenal (HPA) axis.
Usually, once the threat has gone, the cortisol production in the adrenal glands returns to normal. However, when the stress continues, the adrenals continue with their heightened cortisol production. This has far-reaching consequences for the human biome.
Consequences of elevated cortisol
The precursor hormone to cortisol and most other hormones is pregnenolone. It is manufactured primarily from cholesterol. Due to pregnenolone being constantly changed into cortisol, not enough is available for the production of other, much-needed hormones in the body including progesterone, estrogen, thyroid hormones, and even dopamine (the feel-good hormone) in the brain.
Your digestive system slows down, while your immune system becomes compromised. Cortisol reduces your immune activities by blocking signals sent to T-cells and inhibiting inflammation, which is an essential part of the immune response.
In the meantime, your heart rate increases and your blood pressure and sugar levels rise, supplying the extra energy in an effort to prepare you to fight or run away from danger. The brain itself needs to focus on the situation at hand, and certain areas at the front of the brain are also suppressed by means of neurotransmitters sent from the hypothalamus. Brain fog, for example, is common during this period and one of the symptoms of adrenal fatigue.
At some point, the adrenal glands cannot keep up with the demand for cortisol, and they start failing. It is usually during this period, just before adrenal exhaustion kicks in, that yawning is common click here to find out more.
Inflammation is at the heart of almost all chronic diseases including cancer, obesity, and heart disease, making it the leading cause of death in the U.S. Resolving inflammation should be a priority for anyone consciously choosing a healthy lifestyle. There are many methods for eliminating and or controlling inflammation, from alternative methods such as natural foods, spices, teas, and light therapy, to more conventional approaches such as hormone replacements and medicines.
While inflammation is a normal and often beneficial process, naturally occurring to fight foreign invaders like bacteria and viruses, it can also lead to severe damage when it happens too often or at an inappropriate time. It is part of the body’s natural mechanism for healing and repairing damage, whether it is from an external cut or an internal problem, for example with the colon, heart, or brain.
The key to resolving inflammation is in prevention. This can be done by incorporating a few easy and healthy lifestyle changes into your everyday life.
How Do You Know If You Have Inflammation?
There are four classic symptoms of inflammation: redness, swelling, heat, and pain. You may not experience any of these at first, especially with low-level inflammation, but as time goes by, they may appear. Even if you can’t see or feel these symptoms, they could still be taking place in your body.
Inside your body, where you can’t see it or feel it, ongoing inflammation can trigger heart disease, cancer, diabetes, and autoimmune diseases like rheumatoid arthritis and psoriasis. When inflammation is caused by health conditions such as diabetes, fibromyalgia, adrenal fatigue, arthritis, or irritable bowel syndrome, it does not shut itself off as it should and may progressively worsen over time.
Inflammation is part of the NeuroEndoMetabolic(NEM) Stress Response, how the body handles stress. This system governs our body’s inflammatory responses and how the body detoxifies itself. The NEM stress response defends against oxidative damage, prevents stress from damaging cells further, and reduces the body’s toxicity levels. It also ensures a steady supply of glucose to keep the brain on alert during stressful events.
Aside from all the other previously listed damages that occur from inflammation, a failure in the NEM system can add more health problems to the list. That can result in an imbalance to the internal microbiome, a halt in the detoxification process, a reduction in the nutrient delivery system, and delays in recovery from physical or emotional trauma.
If you have an inflammatory condition or would like to decrease the likelihood of developing one, there are several methods you can use for preventing and resolving inflammation:
Optimizing your nutrition
Reducing physical and mental stressors
Hormone Imbalance Therapy
Hormones, stress, and inflammation maintain a steady relationship. As hormones decline, inflammation and illnesses increase. With increasing stress, hormones also decline.
The primary anti-inflammatory hormones decline naturally with age. Although hormone levels may test in the normal range, they may still be operating at insufficient levels to maintain organs and prevent diseases. Cortisol, in particular, is a major anti-inflammatory hormone for the body. Restoring balance to the other hormones helps to balance cortisol levels and reduce inflammation.
Optimizing Your Nutrition
The most powerful method for controlling and resolving inflammation is under your control, although many don’t know how important nutrition really is. Much inflammation begins in the stomach and intestines, and anti-inflammatory food choices are a prime place to begin a program for resolving inflammation.
The best food choices emphasize organic, raw, plant-based proteins and superfoods. Nutritionists recommend eating four meals a day: breakfast, lunch, dinner, and snack, more if you are pregnant. They also recommend the following guidelines:
Plenty of vegetables, especially cruciferous ones
Whole grains, nuts, and seeds
Avoid meats, fish, dairy, and eggs
Avoid fried, overcooked, and microwaved foods
Stay away from canned and boxed foods with chemicals and preservatives
It is also beneficial to take certain supplements such as a multivitamin, minerals, and fish oil. There many supplements available that can aid in resolving inflammation.
Vitamin A can play a major role in keeping your immune system from overreacting and causing inflammation. Some studies on beta-carotene found it was connected with a slower progression of chronic arthritis and helped to head off heart disease. The B vitamins, including B6, B9 (or folic acid), and B12, can lower homocysteine levels and C-reactive proteins, all signs of inflammation. Vitamin C is a great antioxidant that helps rid the body of free radicals that can cause damage in the cells and tissue, which reduces triggers for inflammation.
However, as with anything, be sure to take the appropriate amount of the vitamin or supplement for your body, considering the recommended daily allowance and other research. Always consult your primary care physician or nutritionist prior to commencing any new nutrition regimen.
Another great way to enhance the nutrient density of your diet is by using herbs and cooking spices as they contain a multitude of antioxidants, minerals, and vitamins. In fact, herbs rank higher in antioxidant levels than most fruits and vegetables, and many studies have shown that they also have unique medicinal qualities.
This was confirmed in a study conducted by top researchers from three universities who wanted to evaluate the true benefits of herbs and spices. They wanted to measure the physiological changes that occurred in the blood after consumption and whether the adsorbed compounds were able to protect white blood cells from oxidative or inflammatory injury. Could the herbs and spices actually protect DNA strands from breaking when under attack by free radicals?
Each of the 130 participants was given a small amount of a particular spice to consume daily for seven consecutive days. Blood samples were drawn prior to consumption and at the end of the trial period. A blood analysis was conducted to search for antioxidant capacity and to see how inflammation in the white blood cells was affected. It was found that four spices, in particular, had significantly positive effects on the inflammatory response system: clove, ginger, rosemary, and turmeric.
It is important to note that these responses were from exposure to normal levels of spices in food, not from the much higher levels in concentrated pill form. Participants took the same amount that might be found in spaghetti sauce or pumpkin pie.
The following were additional helpful anti-inflammatory herbs and spices:
Next time you are cooking, don’t be hesitant to add in a few more spices!
However, if you have adrenal fatigue, it is important to consider your sensitivities at this point as well. In advanced stages of adrenal fatigue, your body may be more sensitive to these spices, so proceed with caution.
Toxins are considered one of the biggest contributors to inflammation. There are three main components to resolving inflammation from toxins in the body.
First, it is recommended that you reduce any exposure toxin sources such as gases, paints, glues, preservatives, dyes, heavy metals, plastics, phthalates, bisphenol-A (BPA), and electromagnetic radiation, just to name a few.
Second, make an effort to remove toxins from the body by optimizing bowel, liver, lymph, kidney, and skin function.
Third, it is extremely important to keep your body hydrated. It is recommended to drink ½ of your body weight daily in ounces of pure water to assist in the detoxification process.
A healthy eating pattern has become a culture in daily human life since long. By eating healthy foods, our metabolism will be healthy and normal.
The motto of ‘make the food as medicine’ has grown steadily in recent decades. This trend indicates if a diet or food intake becomes an important key in preventing and treating various human health problems, without prejudice to the development of innovative medicines that exist today.
Functional foods are defined as food that is naturally or through processing (refined products) contain one or more functional components based on scientific studies and have certain physiological functions, as well as proved not harmful to health.
One of these functional foods are Probiotics.
Probiotics is a functional food ingredient which has become the trend of food and recommended by many health experts.
All products of probiotics successfully occupy the top foods with high sales rankings.
However, as a consumer, we certainly have to be smart in choosing the right food for our family and known well what effects could be happened in our body.
Food must not only contain high nutritional values, but also able to make healthy and not trigger the disease. And probiotic products meets this requirement.
As is well known, experts who are members of the Food and Agriculture Organization (FAO) of the World Health Organization (WHO) have agreed on the definition of probiotics as live microorganisms which when consumed in sufficient quantities can provide health benefits for its host (2002).
Lactic acid bacteria (LAB), including strains of bacteria that most of its declared as probiotics are eligible if as follows:
– A LAB is categorized as ‘generally recognized as safe’ (GRAS).
– LAB is still alive during processing and storing.
– LAB can survive in acidic conditions and bile salts in the digestive tract.
– LAB can attach to the intestinal epithelium.
– LAB was antagonistic against pathogenic bacteria.
Species of the LAB classified as probiotics including Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus Plantarum, Bifidobacterium spp, and Lactococcus lactis.
To determine whether the bacteria classified as probiotics or not, every strain of bacteria must pass through a variety of scientific testing, as well as safe for human consumption.
Probiotic bacteria analogous to the forefront of the army in the human digestive tract. This is because probiotics greatly affect in balancing the gut microflora in the digestive tract between good bacteria and bad bacteria.
Balancing in microflora atmosphere will affect the pattern of digestion and absorption of food in the digestive tract.
Other positive effects of probiotics on health include:
– Able to reduce the risk of lactose intolerance.
Lactose intolerance is a symptom of diarrhea that occurs in human when drinking milk. This is because humans have no enzymes that degrade lactose milk. However, probiotics are able to do it, so the process of digestion and absorption of the milk sugar is not in the form of lactose.
– Reduce the risk of diarrhea.
Diarrhea can be triggered by various factors. One is due to gastrointestinal infections caused by excessive growth of pathogenic bacteria.
And, probiotics could inhibit the growth of pathogenic bacteria due to their abilities to produce antimicrobial compounds and lactic acid (a potent weapon to inhibit pathogenic bacteria), so the number of pathogenic bacteria in the digestive tract decreased, and finally, infections and diarrhea can be cured.
– Binds carcinogens.
Some research suggests that probiotics are able to bind carcinogenic compounds (in vitro), such as heterocyclic amines during cooking of meat, fungal toxin aflatoxin B1, benzo(a) Pirene, and food contaminated with aflatoxin AF2. That absorption due to Cation exchange mechanism.
– Prevent cancer.
Increasing the concentration of probiotics in each consumption can reduce the bacterial enzyme that plays a role to activate or synthesize carcinogens, genotoxic, and tumor promoters.
In addition, probiotics can reduce the level of enzymes in the colon that converts pro-carcinogens into carcinogens. Specifically, probiotics can reduce the level of enzyme glucuronidase, azobenzene reductase, and nitroreductase.
– Lowering the pH of the colon.
Fermentation carried out by probiotics can reduce the pH of the colon with the formation of organic acids likes lactic acid and short chain fatty acid (SCFA), such as butyric acid, propionic, and acetic acid, making probiotics can maintain the condition of the colon to avoid cancer risk.
– Enhance immune response.
Probiotics can reduce the inflammatory response. This is indicated by studies of mice injected with tumor cells and given probiotics.
In the study, this treatment can reduce the occurrence of inflammation by increased immunoglobulin A (IgA) and lymphocyte cells of T CD 4+.
In addition, studies in humans also showed that consumption of probiotics can enhance the phagocytic activity of immune cells monocytes and granulocytes, and increased levels of antibodies secreted by B lymphocytes immune cells.
Solis et al. (2002) also reported that administration of fermented milk can improve the production of IFN-y interferon in children who are malnourished.
– Overcome constipation.
Constipation is caused by the transit of food debris in the colon that are too long, so it accumulated and becomes hard.
In this case, probiotics can degrades the food debris and help increase peristaltic bowel movement so that the transit time of food in the large intestine will be shorter, and ultimately did not causes constipation.
However, because probiotics are live microorganisms, it is important to pay attention to the dose of daily consumption of probiotics.
World food experts advise people to consume at least 100 ml of probiotics that containing BAL about 1 million cells/mL every day.
From the above benefits, it is time to change the pattern of our daily intake by consuming a healthy food source, such as with probiotics.
In USA, consumption of probiotics contained in fermented milk products has become a daily consumption for the health of intestines, other organs and body’s system.