Posts tagged HEALTH
Tips for a better sleep

FACT – the average duration of sleep has fallen from 8.5 hours to 6 hours from the 1960’s to present. But it’s not about the quantity, it’s about the quality nowadays.

 

How do we get the best of bedtime? These are my top 3 ‘pimp my bedtime’ tools.

 

 

1. Keep it cool 

A room temperature of around 19C is ideal for a good night’s sleep. The body cools down during the night to assist the main internal organs to go into ‘preservation’ mode. By lowering the room temperature, you just give your body a heads-up that you’re about to go into recovery.

 

2. Keep it fresh

Get as much oxygen as possible before switching off. Either in the room by opening the window, or outside of it by going for a walk or just sitting outside for a bit. As already hinted, the heart pumps less, the lungs contract sporadically. All the muscles elongate to relax and metabolise fat. So giving yourself more oxygen really allows the system to work as little as possible. Which is what we want.

 

3. Don’t sweat it

This is not about outside temperature but about the fact you may not be able to fall asleep. Just let it be. If you can’t sleep, listen to some relaxing music or an audiobook. Audiobooks always work for me, find out what works for you. They say people woke up speaking german after a few nights of Deutsche audio lessons.

 

Simple steps like these, when taken every day, will make the difference.

 

 

Good Night!

An image worth 1000 words

This is Giovanni, my client and friend. There is not much to be added, since these images speak for themselves.

 

I would add WILL POWER, DEDICATION, FOCUS and CONSISTENCY. All of which are his attributes.

 

Before he made up his mind to take the big step and change his lifestyle, Giovanni was never a fitness enthusiast. He did not exercise at all, he enjoyed his cakes and sugary drinks every day.

 

When he approached me for help, his overall body fat was 35% and the scale showed 104kg. Five months later, he was 32 kg lighter and his overall body fat dropped to 17,5%.

 

These are just numbers we used to track his progress, but the most amazing part is visible for everyone to see.

 

Not only that his physical appearance has changed, but his overall physical condition, explosiveness, strength and stamina have improved dramatically since we started this journey together. Not to mention his health.

 

It is amazing what you can achieve when you really want to.

 

I am incredibly proud of him and rarely have met people with the amount of will power and mental strength that he possess. To me, he is a true inspiration for everyone and especially these who may struggle with getting rid of extra weight.

 

The most amazing thing that happended, was not just the reaching of our target but the fact that he sticked with it until this day.  It now takes no effort on his part to eat well and be active, it has become a habit. A habitual behaviour is a lifestyle. 

 

This is the result of SUSTAINABILITY and CONSISTENCY to whatever is that you chose to do. If you can sustain it, you can be consistent, which in turn will give you long lasting results.

 

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" Marietta I could not have done this without your help. You are my guiding spirit. Everyone is shocked with my progress and sometimes when I look at these pictures I cannot even believe it myself. Your attitude and positive influence through continuous support and proper training, changed everything for me. Thanks to you my whole life changed. I have become more confident, happy, healthy and energetic."

" Marietta I could not have done this without your help. You are my guiding spirit. Everyone is shocked with my progress and sometimes when I look at these pictures I cannot even believe it myself. Your attitude and positive influence through continuous support and proper training, changed everything for me. Thanks to you my whole life changed. I have become more confident, happy, healthy and energetic."

Believe that anything is possible.

Stay awesome!