Fix and Flex wellness

“Every rep is a treaty with your limits.
Sign it in sweat.”

Pull-ups improve athleticism as it involves quite a number of muscle groups ( last,shoulder, posterior deltoids and brachialis, biceps brachii .

What are hormones?
Hormones are regulatory substances produced on an organism and transported into tissue fluid such as blood to stimulate specific cells/ tissues into action.

INSULIN.
This hormone is produced in the pancrease.It regulates metabolism of carbohydrates, fats and proteins by promoting the absorption of glucose from the blood into the liver.

FOODS THAT RISE INSULINE LEVEL IN THE BODY.
1.sugary drinks.
2.processed foods.
3.white rice,bread and pasta.
4.Yoghurt with added sugar.
5.Marple syrup etc.

FOODS THAT BALANCE HORMONES IN OUR BODY.

Nutrition can be a powerful tool when addressing hormone imbalances as when your hormones are in harmony you reclaim your life back!.
We have foods like:
1.cruciferous vegetables eg.cabbage,kales,cauliflower, broccoli
2.Eat good fats daily eg.olive oil,avocado oil,avocado e.tc.
3.Eat quality protein at every meal. Examples are liver,chicken
4.Eat whole fruits in moderation.eat low sugar fruits,with their skin on.
5.Include herbs and spices in your food. They have anti-inflammatory properties. Eg ginger,tumeric, garlic
6.Eat whole grains
7.Magnesium food sources.eg. dark green leafy vegetables ( spinach,kunde,terere,managu,kales), avacado,legumes,nuts,seeds,whole grains etc.

2.pr

Men require more water than women because they generally have a higher energy expenditure and less body fat.

Is it advisable to drink water before or after meals?
You can drink your water 20mins before your meal and 20 - 30mins after a meal.

Benefits of water after a meal:

1. Water liquifies food in the stomach
2. It helps in nutrient absorption .
3. Prevents constipation and softens stool.
4. Stops bloating.
5. Helps in reducing calorie intake.
6. Optimal hydration.

Let's talk about how to know if you are dehydrated and need water ASAP!
1. If you are thirsty it means you are probably dehydrated.
2.Dry mouth.
3.Headaches,the next time you have headache take water first before popping that pain killer.
4.Dark yellow and smelly urine and less washroom visits.
5.Others might or include feeling dizzy,fatigue and have constipation.

Let the enthusiasm and energy be your fuel

Group Training instructor (GFI)
Fix and flex wellness

Outdoor exercise stimulates all five senses in a way that indoor activities cannot..
It levels up vitamin D
You exercise longer and burn more calories
The fresh air revertilizes