R.E.L.A.X.
Rest. Eat Right. Listen to Your Body. Ask for Support. eXercise
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Why do we, here at HeartFit, practice Functional Medicine? We believe in treating our patients with a holistic approach, starting with nutrition education first and foremost. From there we will assess how healthy your body is internally, with a very complex panel of lab tests!
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 3-5 Ronds 25 KB Swings 25 RDL to Front Raises 25 Squat to Press 25 Alt Walking Lunges (KB in opposite hand)  Here is a very nice guide to give you an idea of which nuts we should be consuming. Be sure to be consuming a good amount of Chia, Flax, Pine, Walnut, and Almond into the diet, as these are the most beneficial for us!
 3-5 Rounds 100m Sprint Rest 1min 500m Jog Rest 30s 200m Sprint Rest 1min 600m Jog  5 Exercises to relieve Stress:
1. Meditate A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and Wellness coach. It's simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting -- out loud or silently -- a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds. 2. Breathe Deeply Take a 5-minute break and focus on your breathing. Sit up straight, eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth. 3. Be Present Slow down. “Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food. When you spend time in the moment and focus on your senses, you should feel less tense. 4. Reach Out Your social network is one of your best tools for handling stress. Talk to others -- preferably face to face, or at least on the phone. Share what's going on. You can get a fresh perspective while keeping your connection strong. 5. Tune In to Your Body Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels. Source: https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1  3-5 Rounds
10 Burpees 20 Air Squats 10 Burpees 20 Push Ups 10 Burpees 20 Back Burners  Water helps to carry oxygen to your body cells, which results in properly functioning systems. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immunesystem.
Source: https://www.culligan.com/blog/how-water-can-boost-your-immune-system/  For the rest of the week, we challenge you to spend no less than 30 minutes of outdoor activities daily.
Suggested Activities:
......And GO  3-5 Rounds
25 Air Squats 15 Burpees 10 (25yd) Sprints 5 (1 min) Wallsit  5 Thing to ensure your health:
These are tough times, but we can do what we can to keep ourselves healthy! |
AuthorsKepra Jack Archives
March 2021
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