15 Walking Lunges (ea Leg)
20 Jump Squats
10 Alt V ups
20 DB Front Raises
15 Strict Push Ups
Do this breathing exercise 2 times daily, for 4 breathing cycles. This will have a dramatic effect, not only on your mental health, but it has also been shown to improve vagal tone.
Inhale for 4 seconds
Hold for 7 seconds
Exhale with your belly for 8 seconds
Let us know if this helps!
All movements are to be performed with a Barbell
Bent Over Rows
Over Head Press
Functional Medicine Explained:
Functional Medicine is a systems biology–based approach that focuses on identifying and addressing the root cause of disease. Each symptom or differential diagnosis may be one of many contributing to an individual’s illness.
As the graphic illustrates, a diagnosis can be the result of more than one cause. For example, depression can be caused by many different factors, including inflammation. Likewise, a cause such as inflammation may lead to a number of different diagnoses, including depression. The precise manifestation of each cause depends on the individual’s genes, environment, and lifestyle, and only treatments that address the right cause will have lasting benefit beyond symptom suppression.
Why is this important?
Well, we at HeartFit practice Functional Medicine. We pride ourselves in starting our treatments with instilling the importance of Nutrition and Lifestyle habits, as a foundation. From there we will do a comprehensive panel of labs, to ensure your healthy from the inside, out!
Do we really have diseases that run in our family?
The answer is actually, no. We may have certain genes that can cause various diseases, the determining factor is the vessel carrying those genes. For us, that is our blood. If we have a bunch of sugary, carby foods on a daily basis, our blood resembles syrup more than anything. These mutated genes are then awakened by the sugary blood, thus resulting in the creation of disease processes. Our blood is so crucial to our preventive health, thus meaning our nutrition should be of paramount importance. Fats and Protein do not spike blood sugar, in fact, they help regulate it even more effectively.
Full Body Pyramid Workout
10 Push Ups
15 Push Presses
20 Goblet Squats
15 Hang Cleans
10 Bent Over Rows
New Year's Goal Setting Tips
1. Write goals down and review them periodically
2. Create goals for different areas of your life
3. Set goals that are realistic and attainable
4. Make goals that are measurable
5. Design goals that can be accomplished with a partner
6. Reward yourself for achieving your goals
For six hours of each day next week, your challenge is to do:
15 Air Squats
10 Push Ups
Every Hour on the hour!
.... AND GO!!
We put 1-2lbs of weight on, each holiday season! This weight adds on every year, if we do not do something about it. For instance, if at age 18 (175lbs) this trend started, by the age of 40 this person would have 44+lbs of extra weight to carry around. Just 30min/Day of heart rate elevation, through activity. This will dramatically reduce your chances of, not only weight gain, but this will also reduce your chances of developing diseases.