Stress Better to Function Well

Stress better to function well by Sylvia

I recently returned from an Andrew Huberman event where he said something that I found fascinating; “ stress is NOT bad for you, provided you get enough sleep’.
We have covered the basics of sleep already in a previous blog but let’s delve into STRESS and how we can function well alongside it, maybe even embrace it a little.

As I was doing my physiological sigh (two quick inhales followed by a longer exhale) as my domestic flight was delayed by 7 hours – I noticed how fast my acute stress level was impacted – this is Dr Huberman’s fastest method of influencing the autonomic nervous system to calm you down. There are plenty of videos online on how to do it but it’s as easy as it sounds.

Understanding stress involves recognising its types and impacts:
• Acute Stress: Short-term stress that can enhance performance and adaptation.
• Chronic Stress: Long-term stress without proper recovery, harming mental health and longevity.
• Hormetic Stress: Beneficial low-dose stress that promotes adaptation but becomes harmful at high levels.

Solutions to stress need to embrace a combination of approaches:

Mindset:
How we interpret stressors can significantly influence our physiological and psychological responses. Embracing some stoicism, which is focusing on what is within our control and focusing on strengths, virtues, and practices that contribute to a fulfilling life such as gratitude, visualisation, and setting meaningful goals can mitigate stress by shifting focus from problems to opportunities for growth.

Breath:
Techniques such as box breathing (inhale-hold-exhale-hold) or the physiological sigh can help reduce acute stress levels by directly influencing the autonomic nervous system. These specific breathing patterns are particularly effective at calming the nervous system by balancing oxygen and Co2 levels.
I favour having a longer exhale than an inhale every time I feel my breathing is rapid and shallow (which is associated with anxiety and stress).

Light exposure:
Light exposure plays a critical role in regulating our circadian rhythms and mood. Exposure to natural sunlight, especially the morning blue spectrum, can significantly enhance mood, energy levels, and sleep quality by resetting our internal clocks. This, in turn, can make us more resilient to stress. So get outside within the first hour of waking up for at least 10-30 minutes of natural light exposure!

Movement:
Regular physical activity is shown to release neurochemicals like endorphins and neurotransmitters such as dopamine and serotonin, which improve mood and resilience to stress.

Challenges:
Learning new skills or engaging in challenging but achievable tasks can improve the brain’s resilience to stress.
Having an ice bath is a wonderful example of a challenge that works on the hermetic response and fortifies your mindset!

Heart Rate Variability:
Learning methods on how to increase your HRV – we can explore these in a future article.
HRV is an important biomarker for assessing the balance between the parasympathetic nervous system (rest and digest) and the sympathetic nervous system (flight or fight) and, consequently, is closely related to stress and overall well-being.

Social Connection:
Observations from clients wearing Oura rings indicate a clear trend: increased social engagement, family interaction, and support from loved ones are directly linked to improved HRV. This observation is supported by substantial research showing how positive social interactions can effectively mitigate stress impacts. Interacting with friends, family, like-minded communities and gym members offers emotional support, diminishes feelings of loneliness, and plays a crucial role in stress management.

Purpose
When your actions are aligned with a higher purpose, challenges and stressors are more easily perceived as hurdles on the path to fulfilling one’s mission rather than insurmountable obstacles. This shift in perception can significantly reduce the impact of stress.

Nutrition:
It’s important to consume foods that reduce cortisol and promote a balanced HPA axis including omega-3-rich foods, B vitamin-rich foods, vitamin C-rich foods, and magnesium, as well as probiotics and prebiotics for their role in reducing cortisol. Remember to avoid sugar, processed foods, refined carbohydrates, and inflammatory fats that can elevate cortisol levels!

Take away points:
The more sunrises and sunsets you watch – the better your stress adaptation will be. If you love more, move more, breathe and eat better and get the right light, you are well on the way to improving and managing your stress response.

I invite you to a free 30-minute discovery call with me to see how you’re handling your stress.

https://calendly.com/sylvia-121/30min

Stress Better to Function Well

This program is designed to increase your body’s ability to generate power also build strength with four sessions per week. It utilizes lower rep ranges for the main/big movements to stay within Strength training repetition ranges and compliments the exercise with an explosive body-weight movement to further target the ability to generate power. The accessory movements use rep ranges of around 8 – 12 to enable strength & hypertrophy adaptations and also be less demanding than some of the bigger lifts.

Have fun, lift heavy, and if you have any questions, please feel free to reach out to myself or one of the other Performance Coaches.

Program Notes:

– Rest times around 2-3min for the main strength movements & ~1:30-2 for accessory movements.

– Keep main strength movement intensity around RPE (rate of perceived exertion) 7-9. Meaning you should have about 1-3 reps left in the “tank”. As the goal is for the weight to be heavy, but able to move it powerfully and fast.

– If you’re hitting the goal rep range comfortably, increase the weight slightly so you’re achieving the lower end of the rep range.

– Program written as Sets x Reps

– I recommend at least 2 days rest between training the same muscle group again (e.g. Upper on Monday & Thursday, Lower on Tuesday & Friday).

 

Warm Ups:

Warm-ups can be personal to yourself. But I’d recommend the following layout:

  1. 5 – 10min of a cardio machine of your choice to get the heart rate up and body warm.
  2. ~3-5min of stretching the area being trained of the day
  3. 2 sets of 5-12 reps of body weight movements for the area. (e.g. Push ups, Glute Bridges, Banded face pulls, Lunges, Air Squats)
  4. Some low-intensity plyometric work to prepare the body for the explosive and forces of the workout (e.g. 5 x Jump Squats, 4 x Plyometric Push ups)

Program:

Upper 1:

A1: Underhand Pull Up: 4 x 4-5

A2: Plyometric Bar Pull/Inverted Row: 4 x 5
B1: Bench Press (Barbell or Dumbbell): 4 x 5-6

B2: Plyometric Push Up (Flat or Incline) 4 x 6

C1: Single Arm Dumbbell Row: 3 x 6-8

D1: Cable Chest Fly: 3 x 8-12

D2: Rear Delt Fly: 3 x 8-12

E1: Dumbbell Alternating Curl: 2 x 8 – 12

E2: Plank with Dumbbell Pull Through: 2 x 8 -10 each side

Lower 1: 

A1: Trap Bar Deadlift: 4 x 4-6

A2: Explosive Jump Squat: 4 x 5

B1: Single Leg Hip Thrust: 3 x 8-10

B2: KettleBell Swings : 3 x 10-12

C1: Bulgarian Split Squat: 3 x 8-12

D1: Fitball Hamstring Curls: 3 x 8-12

D2: Skipping: 100 – 120 skips

Upper 2: 

A1: Barbell Bent-over Row: 4 x 5-7

A2: Sled Pull: 4 x 1 Length

B1: Single Arm Landmine Press: 3 x 6-8

B2: Medicine Ball Floor Pass (Explosive): 3 x 8

C1: Dumbbell Bench Press: 3 x 8-12

D1: Underhand Lat Pull Down: 3 x 8-12

D2: Dumbbell Lateral Raises: 3 x 8-12

E1: Tricep Push ups: 2 x Max reps

Lower 2:

A1: Barbell Squat: 3 x 6-8

A2: Explosive Sled Push: 3 x 2 Lengths

B1: Romanian Deadlift (Barbell or Dumbbell): 3 x 6-8

C1: Step Back Lunge (Kettlebell or Dumbbell): 3 x 8-12

C2: Short Copenhagen Plank: 3 x 20-40 seconds

D1: Leg Extension: 3 x 8-12

D2: Kettlebell Suitcase Carry: 3x 2 Lengths

For more personalised programming contact our Performance Coaches.

Stress Better to Function Well

Why is hydration so important?

Even mild dehydration is responsible for poor athletic performance and recovery, impaired judgement and cognition, hormonal issues, urinary and kidney issues, and heat-related illnesses just to name a few.

As the temperature and humidity increase, it’s super important to keep your electrolytes balanced as you sweat more when you exercise. Inadequate fluid intake can lead to heat injuries, ranging from mild heat cramps to severe conditions like heatstroke.

How to hydrate?

Although your main source of hydration will always be water, hydration through food should be on your radar too.  For example, cucumber seeds, lettuce, cauliflower, fruits, and the gel-like water formed when fibre is mixed with water can be significant contributors to hydration and should be factored into your routine.

Tap water contains many undesirable compounds that are detrimental to health.  Instead, opt for filtered or spring water. The best water filtration for your home is a reverse osmosis water filter with an alkaliser. It is installed under the kitchen countertop and ensures a constant supply of healthy delicious water.

How much to drink?

There is no one-size-fits-all but as a general guide:

Drink 1 litre of water for every 30kg you weigh, and drink an extra litre for every hour of exercise.

For every 1 litre of pure water add 1/8 teaspoon unrefined salt or concentrated mineral drops. This is to replenish the electrolytes missing in most waters, particularly for individuals who are highly active, stressed, or consume a lot of coffee. Minerals are crucial for recovering from adrenal fatigue and effective exercise recovery.

Keep an eye on your urine!  Almost clear is great – yellowish can mean a little dehydration.

Drink extra to counter the diuretic effects of tea and coffee.

When to drink?

It’s critical to start the day with proper hydration. First thing in the morning, drink a large glass of filtered water with a squeeze of lemon juice. This initial hydration kickstarts the body’s systems, including cognitive functions, setting a healthy tone for the day.

Drink well before and well after meals (small sips during meals are ok) to avoid unhelpful dilution of enzymes and hydrochloric acid required for digestion.

How to drink?

Drink water at room temperature (avoid icy/cold water). Avoid soft drinks and conventional sports/energy drinks (empty calories/high in refined sugar and artificial ingredients). Avoid fruit juices (too high fructose, without fibre). Limit or avoid alcohol and caffeine.

Salt: the addition of salt to water is critical for two reasons. First, it adds back minerals lost through filtration and secondly it keeps the salt concentration of the blood stream constant. Always use unrefined salt such as sea salt, Celtic, Himalayan salt or Australian lake salt.

Summary

Proper hydration is a game-changer in the gym. It’s about more than just drinking water; it’s about consuming the right kind of water, in the right amount, at the right times. By starting the day with adequate hydration, tailoring daily intake based on activity levels, ensuring water purity, and replenishing lost minerals, you can significantly enhance your performance and overall health

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Stress Better to Function Well

Getting the Most out of Function Well Group Training

In order to get the most out of your group training experience at Function Well, we suggest 4-6 Yang Classes per week, with a mixture of Strength and High Intensity training. For longevity and decreased risk of injury we advise that these Yang classes be complimented with 2-4 Yin sessions per week. View the timetable with our extensive range of class times here or via the FW app.

Our Yang sessions include FW Strength, E.S.T., MetCon, Boxing, CrossFit and RunFIT.

Yin sessions include Yoga, Stretchfit and Pilates classes, and the Restoration Zone.

Our training programs are broken into blocks, typically 7-9 weeks in length. These will be accompanied throughout the year by Strength and Fitness testing to enhance accountability. Following this recommended programming will allow you to see tangible results from your consistent training.

Below are the 3 of the most common performance goals that we find our members wanting to train towards, broken down in to how we advise to best go about achieving the desired results.

Committing to a full training block directed at your specific goals in the most effective way to see tangible results.

“Strong”

3 x Strength Sessions / Classes

1-2 High Intensity Classes

2-3 Yin Session

 

“Fit”

2 x EST / RunFit / Run Club

1-2 x Strength Session / Classes

1 x Metcon / Boxing

2-3 Yin Sessions

 

“Balance”

1-2 Strength

1-2 High Intensity

2-3 Yin Sessions

 

To learn more about the importance of strength training and alternating your HIT workouts we recommend starting with these blogs: here and here. You can also learn more through our Youtube channel.

For more information about tailoring your group training experience or training goals, see one of our expert coaching team!

Stress Better to Function Well

In our ongoing journey to optimise our health and fitness, we’ve already explored the critical role of sleep. This month, we shifted our focus to another pivotal aspect: Nutrition. Proper nutrition is not just about feeding your body; it’s about fuelling your workout and ensuring a smooth recovery. Let’s delve into how a nutrient-rich, wholefood diet and some carefully selected supplements can significantly enhance your fitness and recovery results. 

The Power of High-Quality Protein in Muscle Recovery:

Protein stands as a cornerstone in muscle repair and growth. The consumption of high-quality protein sources – including grass-fed and finished meats including organ meats, pastured chicken and eggs, wild-caught fish – is essential. For effective muscle recovery, it’s recommended to intake 20-30 grams of protein within 30 minutes post-workout, aiding in the repair of exercise-induced muscle tissue damage. 

Carbohydrates – Fuelling High-Intensity Workouts:

Carbohydrates serve as an energy source for muscles during intense workouts. The inclusion of complex carbohydrates, such as properly prepared whole grains, organic fruits, and vegetables, provides sustained energy. Consuming carbohydrates before exercising can boost performance, while post-workout carbohydrates are crucial for replenishing glycogen stores. Low-carb athletes opt for vegetablebased carbs as they convert fat as fuel instead of glucose (but that’s another topic). 

Hydration and Performance:

Dehydration can adversely affect strength, endurance, and focus but hydration is not just about CLEAN water intake; it’s about electrolyte balance. Adding unrefined sea salt to your filtered water can replenish electrolytes lost during physical activities, Liquid Mineral Supplements can also be used to fill hydration gaps, especially when your diet falls short or you sweat a lot! 

The Role of Healthy Fats in Recovery:

Healthy fats play an essential role in hormone production and inflammation reduction. Incorporating fats from sources like pasture-raised meat, avocados, nuts, coconuts, and olive oil into your diet can facilitate recovery and enhance overall health. 

Supplemental Support for Enhanced Performance:

While whole foods are the primary recommended source of nutrients, specific supplements can provide additional benefitsBefore adding any supplement to your regimen, do your research and opt for the best quality. Understand the benefits and risks to make informed decisions that align with your fitness goals.  

Key supplements include: 

  • Creatine for muscle energy and strength development 
  • Branched-Chain Amino Acids (BCAAs) for muscle recovery and soreness reduction 
  • Omega-3 Fatty Acids for their anti-inflammatory effects 
  • Vitamin D and Calcium for bone health are particularly crucial for athletes. Also remember that Bone Broth is a powerhouse for pre and post-recovery as it’s easily absorbed, and rich in minerals, collagen, and amino acids, providing instant energy and aiding digestion.  
  • Protein Supplements are recommended if dietary intake is inadequate but always read the ingredients, simple grass-fed whey if you can tolerate dairy is recommended. 
  • For recovery: Ensure an adequate intake of good quality vitamins A, zinc, and magnesium. Tart cherry juice may also help with soreness and sleep. 

The Importance of Nutritional Timing:

The timing of nutrient intake is vital. Pre-workout, aim for 2-3 hours prior, and post-workout aim for the 30minute window after exercise. Both these meals should consist primarily of carbohydrates and protein unless you opt for the ketogenic lifestyle.

Personalizing Your Nutrition Plan:

Remember, while supplements can be beneficial, they are most effective when used in conjunction with a balanced diet and a well-structured training program. It’s also crucial to consult with a healthcare professional or your qualified gym instructor, before starting any new supplement regimen, to ensure it aligns with your specific health needs and fitness goals. 

Incorporating sustainable and well-researched nutritional strategies into your fitness routine is key to unlocking your full athletic potential and an optimal training experience in the new year 

 

Follow Sylvia on Instagram or LinkedIn for more lifestyle hacks.

Stress Better to Function Well

In the modern quest for health and wellness, intermittent fasting (IF) has emerged as a revolutionary approach. Not merely a diet, IF is a pattern of eating that alternates between periods of fasting and eating, unlocking numerous potential health benefits. 

The Benefits of Intermittent Fasting: 

  • Weight Loss and Improved Metabolism: By reducing the eating window, IF can lead to a natural reduction in calorie intake, aiding weight loss. Additionally, it can increase metabolic rate, further supporting weight management. 
  • Enhanced Brain Function: Fasting is linked to improved brain health and a reduced risk of neurodegenerative diseases. It may enhance brain function, increase focus, and promote mental clarity. 
  • Increased Growth Hormone Production: Essential for muscle growth and maintenance, growth hormone levels can increase significantly during fasting periods. 
  • Improved Blood Sugar Control: IF can help regulate blood sugar levels, decreasing the risk of type 2 diabetes. 
  • Heart Health: Fasting may lead to improvements in various risk factors, including blood pressure, cholesterol levels, triglycerides, and inflammatory markers. 
  • Cellular Repair and Longevity: Processes like autophagy, where cells digest and remove old and dysfunctional proteins, are enhanced, potentially leading to increased longevity. 

An IF Plan for Regular Exercisers: 

For those hitting the gym 4-5 times a week, it’s crucial to align your eating window with your workout schedule to ensure you’re adequately fuelled and recovering properly. The 16/8 method, where you fast for 16 hours and eat during an 8-hour window, is particularly effective. Consider timing your eating window to start a few hours before your workout, allowing for a pre-workout meal and plenty of time post-workout for replenishment and recovery. 

Who Should Be Cautious with IF: 

While IF boasts numerous benefits, it’s not suitable for everyone. Certain individuals should approach IF with caution or avoid it altogether: 

  • Those with a History of Eating Disorders: The restrictive nature of IF might trigger unhealthy behaviours. 
  • Pregnant or Breastfeeding Women: Adequate nutrition is crucial during these times. 
  • Individuals with Certain Medical Conditions: Those with diabetes, low blood pressure, or other specific health issues should consult a healthcare provider before starting IF. 
  • Underweight Individuals: IF can lead to further weight loss, which might be detrimental for those already underweight. 

For an individual exercising 4-5 times per week, here’s a sample 16/8 intermittent fasting (IF) plan: 

  • Fast: 8 PM – 12 PM (next day) 
  • Eat: 12 PM – 8 PM 

Workout Timing: Late morning or early afternoon, around 10-11 AM if possible. 

Pre-Workout (optional): A small, easily digestible snack 30 minutes before exercising if you feel you need it. 

Post-Workout: Your first substantial meal around 12 PM, focusing on protein and carbohydrates for recovery. 

Last Meal: Finish eating by 8 PM to start your fasting period. 

 

To learn more about IF see the below recommended blogs and podcasts from leading experts on the topic: 

The Latest Research On Fasting: What 9 New Studies Say About Fasting’s Effects On Fat Loss, Satiety, Insulin Resistance, & More. 

The Complete Guide to Fasting: How To Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting 

Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41 

 

Final Thoughts: 

Intermittent fasting offers a flexible approach to health and fitness, particularly for those dedicated to regular exercise. However, like any dietary approach, it’s essential to listen to your body and make adjustments as needed. Consulting with a healthcare provider before starting IF, especially if you have any underlying health conditions, is always a wise decision. With the right plan and precautions, IF can be a powerful tool in your health and fitness arsenal. 

Stress Better to Function Well

In “Biochemical Individuality” Roger Williams outlines just some of our differences.

“Every human being is a deviate in some respect. There is no normal and no abnormal, only you in all your uniqueness, and this uniqueness will determine what, of all of life’s offerings is available for you to partake in, and what you should, with wisdom, leave on the plate. We have differences in blood chemistry, personality, diet, lifestyle, body shape, height, weight, blood pressure, length of arms relative to spine, genes, tendon to muscle length, organ weights, blood volume, amount of curvature of leg bones, depth of hip sockets and the list goes on.”

Little wonder, therefore, that exercise tolerance is an individual affair.

General Training Principles

In exercise science, training principles include volume, frequency, intensity, and duration. These principles are carefully manipulated to bring about the desired training effect without causing injury or burnout. (I’ve recently started teaching a leading horse trainer, and

perhaps unsurprisingly, the same principles are applied to the training of these domesticated one-toed hoofed mammals.)

In the field of Exercise Medicine, discussion centers around finding the correct “dose/response” relationship to exercise to improve symptoms and minimize disease risk, without causing further deterioration in health. Whether using exercise to manage or improve symptoms of ill health, or to bring about performance improvements (the same thing actually!), exercise is a stressor, and there are limits to our adaptive/recuperative capacities after exposure to any form of stress. Exercise prescription is therefore a delicate juggling act that requires a degree of careful trial and error.

A further consideration in prescribing exercise is the personality type and expected outcomes of the client. Some clients will be content with mild and consistent gains over time (the smart “slow and steady wins the race” approach) and others will want to pursue their new goals with aggression and passion and won’t be satisfied with anything less.

What type of client are you, and what kind of program will you be satisfied with?

Lots to consider.

The exercise/stress cycle

Below is a simple example to give you insight into what’s involved in exercise and adaptation. First, a stressor (the exercise) is applied and then there’s a rest period during which time adaptation occurs. (Of course, adaptation is also determined by simultaneous exposure to other stressors, be they psychological, environmental, or nutritional for example.)

The cycle is then repeated, and gradually, greater stressors are applied (called “progressive overload”). New stressors are also introduced because our bodies are smart, and if the same stress is constantly applied, the body, which has already adapted, will not be called upon or stimulated to adapt any further. At this point, little adaption occurs, and a review of training loads and some manipulation of training principles described above (volume, frequency, intensity, and duration) is indicated.

Sandpaper as a stressor

In the example below, sandpaper is applied as an exercise stressor. The need for the careful application of training principles becomes obvious.

If you rub sandpaper on the palm of your hands each day, you will end up with no skin, and very sore and bloodied hands. This indicates the need to modify frequency, intensity, and duration.

If you rub sandpaper on the palm of your hands every three or four days, you will end up with thickened skin which is stronger and more resistant to the stress of the sandpaper. (A much smarter manipulation of training principles.)

Why so?

Because, in the days between the rubbing of the sandpaper, your body has time for rest, recovery, and adaptation. This includes the growth of new, specialized cells.

All physical stress drives adaptation if there is adequate time for rest before the next stress is applied. If this is combined with a safe and effective dose, you will get a positive adaptation.

Adaptations to stretching

Because it is easy to see, we all know that the response of the body to the stress of lifting weights is muscle growth. Muscle and other soft tissues become larger, called hypertrophy. The stress response to sandpaper rubbing is thickened skin. The response to stretching, although not as visible, is muscle elongation.

With repeated stretching cells grow minutely longer. (1) This response is an expression of Davis Law, discovered back in the 19th century. (2) The response is predictable too, just like eating. If you do enough of it, your dimensions will change!

A second adaptation also occurs a “neural” adaptation- the reprogramming of the centers in the brain that record what your body considers the normal length of muscle and normal ranges of movement. The “normal” length is recalibrated. A related adaptation includes a general reduction in pain during stretching and a modification in the response to the sensation of pain during a stretch.

With perseverance, stretching becomes less painful and our response to any pain is less reactive. This is known as “Stretch Tolerance.”

What’s the verdict?

The manipulation of training principles requires time and experimentation. Finding the effective and safe dose/ exposure/stress load is tricky and is never set in stone. I call this exploration “wise practice.” Flogging your body day after day is not the way.

I read a T-shirt a few weeks ago emblazoned with the slogan “Train Insane.” Really!? Following this advice will surely lead to injury, and who wants to cultivate insanity anyway? The information above suggests that “Train with your Brain” is a better modus operandi for long-term health.

Bottom line

Just like every other physical quality flexibility needs to be trained as a discrete modality with intention and consistency. Goals need to be realistic, and the mix of volume, frequency, duration, and intensity needs to be regularly assessed. You need a teacher or coach to help you with all this.

But you’ve heard versions of this before no doubt. What’s most important is that you need to know what you want, and why you want it. If your “why” touches you deeply, and feels consistent with what you value, why you value it, who you are, or who you’d like to become, you’ll do the work required.

Think and then have a stretch! You’ve only got your stiffness to lose!

  1. There are many references to muscle fibre elongation in the technical literature.
    (The interested student can check out this recent study for example Jorgenson KW, Phillips SM, Hornberger TA. Identifying the Structural Adaptations that Drive the Mechanical Load-Induced Growth of Skeletal Muscle: A Scoping Review. Cells. 2020 Jul 9;9(7):1658. doi: 10.3390/cells9071658. PMID: 32660165; PMCID: PMC7408414.)
    Muscle lengthening has been noticed since the time of the early Greek philosophers and has been shown repeatedly in modern experiments.[10] Muscle fibers can and do grow longer and thicker through the stretching process.
  2. Davis’s Law was named after an American orthopedic surgeon named Henry Gasset Davis. In the late 19th century, Dr. Davis worked on improving traction methods after soft tissue injuries. His book, Conservative Surgery, had this to say about how soft tissue reacted to tension:

    “Ligaments, or any soft tissue, when put under even a moderate degree of tension, if that tension is unremitting, will elongate by the addition of new material; on the contrary, when ligaments, or rather soft tissues, remain uninterruptedly in a loose or lax state, they will gradually shorten, as the effete material is removed, until they come to maintain the same relation to the bony structures with which they are united that they did before their shortening. Nature never wastes her time and material in maintaining a muscle or ligament at its original length when the distance between their points of origin and insertion is for any considerable time, without interruption, shortened.”

In layman’s terms, this means that over time, soft tissue in the human body will adapt to the loads that are placed on it. For instance, a muscle that is repeatedly stretched will lengthen.

A similar principle found in bony tissue is known as “Wolff’s law.” Over time, bones that are forced to carry heavy loads will adapt, reforming and becoming stronger in response to the strain they are placed under.

Bones that aren’t given heavy loads become weaker over time. You may have heard that NASA is concerned about the bone density of astronauts who return from long space flights; this is because astronauts in microgravity don’t carry heavy loads with their bones, causing those bones to leech calcium into the bloodstream and become weak and brittle. After months or years in space, astronauts’ weakened bones may not be able to handle the stresses of running, jumping, or even standing in Earth’s gravity.

To find out more about Stretchfit, visit the class page or the Stretchfit website.

Stress Better to Function Well

Welcome to the Strength Forge 3 x Week Strength Program – a thoughtful, three-times-a-week commitment for 8 weeks to elevate your squat, bench, and deadlift strength. Designed with simplicity and effectiveness in mind, this program focuses on the essentials, delivering impactful sessions that steadily enhance your overall strength.

Stress Better to Function Well

As 2024 unfolds, many of us will ambitiously set New Year’s resolutions, particularly in fitness and health. However, turning these resolutions into lasting habits is often more challenging than setting them. This guide will help transform your gym-related resolutions from fleeting, guilt-driven promises into sustainable lifestyle changes.

Specificity is Key: Setting Clear Goals: Begin with clear, specific objectives. Vague goals like “get healthier” or “lose weight” lack clarity. Instead, set targets for a specific weight or fitness level by a certain date, with detailed plans for diet and exercise. This approach keeps you focused and tracks progress effectively.

Uncover Deep Motivation: The Power of ‘Why?’: Ask yourself why fitness matters to you. Is it for better health, confidence, to improve a specific health condition or setting an example for your family? This internal motivation will be your anchor, driving consistent action and helping overcome obstacles.

Example Goal: “By June 2024, I aim to reach and maintain a weight of 70kg, with a body fat percentage below 15%. I’ll achieve this by sticking to a balanced diet, exercising for 60 minutes daily, including four weekly gym sessions, and practicing mindfulness to reduce stress. This goal is a must for me because I understand that my health is the foundation for all other aspects of my life, and achieving and maintaining my optimal weight will provide me with the energy and vitality I need to excel in my career, nurture my relationships, and enjoy a fulfilling life.”

Mental Barriers: Tackling Fears and Limiting Beliefs: Identify and confront fears and self-doubts. Recognise your fear of failure, challenge limiting beliefs, and reinforce your capability to achieve your goals.

Address Past Emotional Baggage: Be mindful of past traumas or negative experiences that may hinder your fitness journey. Engaging in healing practices can be a crucial step forward.

The Role of Accountability and Support: A strong support system, like a gym buddy, personal trainer or like-minded community, are invaluable. They provide motivation, alternative perspectives, support and valuable advice.

Celebrate Success – The Importance of Positive Reinforcement: Celebrate every small victory. Acknowledging progress builds momentum and keeps you motivated throughout the year.

Embrace Challenges: The Path to Real Growth: View challenges as growth opportunities. This mindset shift makes obstacles less daunting and more like stepping stones to success.

Why Your Resolutions Must Stick: Your New Year’s resolutions are commitments to your well-being. The journey towards these goals is as important as the goals themselves. By setting clear targets, understanding your motivations, overcoming mental barriers, addressing emotional issues, relying on a support system, celebrating victories, and embracing challenges, you pave the way for a successful and transformative year.

Let 2024 be the year your fitness resolutions become a reality, leading to greater health, happiness, and fulfilment. Embrace the journey with commitment and see remarkable lasting progress in your fitness and well-being.

Special Invitation: Join Sylvia in January for a 2-week online challenge! We’ll use continuous blood glucose monitors to understand how lifestyle affects our health. Learn more about the impact on cortisol levels, blood sugar, sleep, weight, and overall well-being. Learn more here.

Sylvia Tarchalska is a Functional Medicine Certified Health Coach, Nutritionist, and Neuro Transformation Therapy Coach. 

Using these modalities and her experience in overcoming the effects of her 20+ years in stockbroking and stress-related health crises, she works with her clients to bio-hack their way forward to a healthier more energetic life by implementing preventative lifestyle measures. She uses empowering tools in the vital areas of nutrition, movement, sleep, stress, environment, and trauma. Her real-life experience of educating and biohacking herself brings a unique depth of knowledge to her client’s journey. 

Stress Better to Function Well

This full body program is tailored to enhance strength, body composition, and overall fitness. It consists of four weight-focused sessions per week, comprising two full-body workouts, one upper body session, and one lower body session. Additionally, there’s one conditioning session and two days dedicated to yoga and our Restoration Zone for effective recovery.

This six-week program is structured to get you from point A to point B, with a gradual progression in weight and repetitions. It is ideally suited for individuals who already possess a reasonably solid foundation. Beginners can opt for either a two-day strength training split (upper/lower) or engage in the two full-body workouts. I hope you find it enjoyable and would greatly appreciate hearing about your progress!

This Fit, Strong & Toned Full body Program has been written by Sammi Sheehan

Example week:
Monday: Lower Body 
Tuesday: Upper Body
Wednesday: Conditioning + Restoration Zone / Yin Yoga 
Thursday: Full Body 1
Friday: Rest Day: Sammis Stretch & mobility Yoga / Resto 
Saturday: Full Body 2 
Sunday: Rest Day: Walk / Restoration Zone / Yin Yoga  

BB = Barbell
ES = Each Side
RB = Resistance Band  

Stress Better to Function Well

Sleep is not a pillar – it’s the concrete block that the pillars are built upon. So don’t bother obsessing too much with your food and exercise regime if you haven’t nailed your sleep – your health will lack a solid foundation. 

Key benefits of sleep: 

  • Burn more fat AND keep it off  
  • Increase your intelligence and concentration  
  • Make you look and feel 10 years younger 
  • Have limitless energy during the day  
  • Protect against neurodegeneration and diabetes  
  • Lower your chance of dying prematurely by 13%  

With so much on our plates, it’s easy to push sleep to the back burner. Here’s what you need to know about why it needs to be re-ordered in your list of priorities: 

Why We Need Sleep and What Happens During Sleep 

As Matthew Walker, a leading neuroscientist and sleep expert, eloquently puts it in his book, “Unlocking the Power of Sleep and Dreams,” there are hardly any biological functions that do not benefit from a good night’s sleep. Sleep is not a luxury; it’s a necessity. It’s during sleep that our bodies undergo a plethora of restorative processes. From cellular repair to memory consolidation, sleep is essential for maintaining optimal health and longevity. 1

Circadian Rhythm: Your Body’s Internal Clock

Ever heard of your body’s inner clock, the circadian rhythm? It orchestrates your body temperature, digestion, and hormone production. The catch? It’s a rhythm easily swayed by light. Bright sunlight during the day fine-tunes this clock, ensuring you’re alert. On the flip side, artificial light at night throws your rhythm out of tune, suppressing the sleep-inducing hormone, melatonin, the hormone that helps you fall asleep. This leads to sleepless nights and groggy mornings. 

To counter this, consider:

  • Eliminate your blue, LED lights and replacing with softer amber, incandescent ones. (Research shows that white LED lighting blocks the production of melatonin 5x more than incandescent light bulbs) 2
  • Investing in blue light-blocking eyewear and software for your screens
  • Reducing screen time 2 hours before bed. 

Morning Rituals that Rock Your Night 

A great night’s rest starts with your morning rituals. Getting up earlier and exposing your skin and eyes to the morning light while grounded, shoe-less on grass or sand. Consider some morning exercise to invigorate your day. Remember, your circadian rhythm thrives on these bright, early moments. 

As nightfall approaches, it’s time to wind down. Engage in relaxation rituals like deep breathing, meditation, and mindfulness. Create a bedtime routine that lulls you into serenity – read a book, meditate, dim the lights, and most importantly, get off your screens at least two hours prior to sleep. 

The Stages of Slumber 

You may think of sleep as a uniform state, but it’s quite the symphony. From the lightest doze to deep slumber, your sleep journey is a rollercoaster of stages, each with its unique purpose. Some stages are all about recharging your body, while others fine-tune your mind – ranging from memory consolidation to physical recovery. 

It’s not the quantity of sleep that matters but the quality of it. Recovery takes place only in the deepest stages which we can enter after about 90 minutes. Sleeping more won’t increase our performance. Doing it smarter will.  

Ever heard of “money time”? It’s the sweet spot between 10 pm and 2 am when your body secretes essential hormones and indulges in recovery. This is the prime time for restorative sleep. But it’s not just about timing; it’s about consistency. Try to stick to a regular sleep schedule, even on weekends. Your body will thank you. 

stages of sleep

Naps

Research out of Harvard shows that even a 6-minute nap improve your sleep, mood and creativity (just not too close to bedtime – ensure three hours between) 3 

Following sleep restriction, it has been proven that a 20-minute nap improves athletes’ performance in speed trials. Naps are one of the most potent ways to combat accumulated sleep loss or to act like a booster shot of energy in the middle of the day. 

Nutrition for Sleep

It’s best to be neither overly full nor hungry when you go to bed. It’s best to experiment with macronutrient ratios. Some people find that a low-carb or ketogenic diet interferes with sleep, while others can only sleep well after snacking on high-quality carbs (like kiwi fruit for their serotonin-boosting qualities or nut butter with coconut oil, sea salt, and honey) just prior to sleep. 

This is where wearing a continuous blood glucose monitor is priceless as it gives you a 2-week, real-time glimpse into how carbohydrates in your meals affect your blood sugar, your cortisol, and ultimately your sleep. Some people experience significant blood sugar spikes and crashes after carbohydrates, but it also depends on what kinds of carbohydrates, oils, and sugars you are consuming.  

Register your interest for our next CGM 2-week challenge, held via ZOOM in January 2024!  

Additional Hacks and Resources 

To optimize your sleep further, consider monitoring your sleep patterns using devices like the Oura Ring. Additionally, be mindful of electromagnetic fields (EMFs) in your sleep environment, keep your room cold, dark with no devices plugged in. Reduce or eliminate alcohol significantly, ensure you are well-hydrated throughout the day with filtered water. 

If you want a visual summary of a biohackers “optimal” bedroom, consider this:
optimal sleep rrom

Summary

Don’t underestimate the power of a good night’s sleep. If you view optimal health as an equation with energy, charisma, longevity, appearance, high libido, and clarity – then you should consider increasing your sleep by 1 hour a night as an experiment for 30 days! 

If you are hungry for more information about how you can optimise your sleep environment, I can send you a SLEEP HACK EBOOK that I am releasing on November 1st here.  

 

Sylvia Tarchalska is a Functional Medicine Certified Health Coach, Nutritionist, and Neuro Transformation Therapy Coach. 

Using these modalities and her experience in overcoming the effects of her 20+ years in stockbroking and stress-related health crises, she works with her clients to bio-hack their way forward to a healthier more energetic life by implementing preventative lifestyle measures. She uses empowering tools in the vital areas of nutrition, movement, sleep, stress, environment, and trauma. Her real-life experience of educating and biohacking herself brings a unique depth of knowledge to her client’s journey.  

Stress Better to Function Well

Finding relaxation, balance, and a multitude of health benefits? Step into the soothing embrace of an infrared sauna enhanced with Chromotherapy. Learn how this unique experience can benefit you and how to make the most of it.

What is Chromotherapy?

Chromotherapy, also known as colour therapy, is a practice that uses the vibrational properties of colours to promote physical and emotional well-being. It is based on the ancient belief that each colour has unique healing properties and can influence energy centers within the body.

How it Works:

  • Choose from a variety of colours for your Chromotherapy session. Each colour is associated with specific healing properties and chakras (energy centers).
  • As the light and colour penetrate your skin, they work in harmony with the body’s energy to promote balance and wellness.
  • Enjoy the combined effects of infrared heat and therapeutic-coloured LED lights.

Benefits:

  1. Stress Reduction. Chromotherapy can help alleviate stress and promote relaxation, making it an ideal addition to an infrared sauna session for mental well-being.
  2. Enhanced Mood. Different colours have the power to influence mood, fostering positivity and emotional balance.
  3. Improved Sleep. Certain colours, like soft blues and violets, can help regulate sleep patterns and improve the quality of sleep.
  4. Pain Relief. Chromotherapy, in conjunction with infrared heat, may provide relief from muscle and joint discomfort.
  5. Energy Boost. Colours like red and orange are believed to invigorate and increase energy levels.
  6. Enhanced Focus. Chromotherapy can enhance cognitive function, concentration, and mental clarity.
  7. Balancing Chakras. This practice is associated with balancing the body’s energy centers, contributing to overall well-being.
  8. Skin Health. Specific colours can stimulate collagen production and promote healthy, radiant skin.
  9. Immune System Support. Chromotherapy is thought to stimulate the body’s natural healing mechanisms and strengthen the immune system.
  10. Circulation Improvement. It may promote better blood circulation and oxygenation, which can be beneficial for cardiovascular health.

Recommended Time:

The recommended time for using an infrared sauna with chromotherapy can vary depending on your experience level and comfort. Here are some general guidelines:

Duration:

Start Slow

If you’re new to infrared saunas or chromotherapy, begin with a session of about 15-20 minutes.

Gradual Increase

Over time, you can gradually extend your sessions to 30-45 minutes as your body acclimates to the heat and light therapy.

Frequency:

How often you should use the infrared sauna with chromotherapy depends on your goals and individual circumstances.

For General Wellness

Using the sauna 2-3 times a week can provide overall wellness benefits.

For Specific Goals

If you have specific health or wellness goals, more frequent use may be beneficial. Some individuals use it daily or every other day for a limited time.

It’s important to listen to your body. If you feel any discomfort or signs of overheating, such as dizziness or nausea, exit the sauna immediately and cool down. Staying hydrated before, during, and after your sauna session is crucial.

 

Ready to experience the soothing effects of Chromotherapy in an infrared sauna? Give it a try, and let the power of colours enhance your well-being!

 

Disclaimer:

While Chromotherapy is generally safe, consult with a healthcare professional if you have medical conditions, especially light-sensitive epilepsy, eye disorders, or photosensitive skin conditions. If you have any underlying medical concerns or are pregnant, consult with a healthcare professional before use. Enjoy the benefits of Chromotherapy responsibly.