Incorporating Functional Medicine into your Program: Part 2
Continuing on from the Motivation, Physical Training and Nutrition advice of yesterday..(part 1)
“ANYBODY CAN EXCERCISE….BUT THIS KIND OF LETHARGY TAKES REAL DISCIPLINE” Garfield (2002)
Sleep is where the magic happens…
We naturally produce HGH (human growth hormone) while we rest and HGH is one of the hormones largely responsible for tissue growth and repair (fat loss/muscle building). A published journal by C Mahey et al. reports that athletes who slept well and took naps during the day felt stronger, improved hand eye co-ordination skills, recovered better and overall improved performance.
• Avoid mobiles, lights or wifi in the bedroom
• Try writing a short diary each night before bed: This could include good and bad things from the day, things you would like to achieve or those that you are thankful for.
• Try to create a relaxing pre bed routine and avoid caffeine, arguments and news stories of war, famine and terror prior to bed…! Sounds silly doesn’t it, but these will all fire up your stress response the same way as running away from a tiger, which is never good before bed!
• Some good news is that a study showed that people who slept between 6.5-7.5 hours a night live the longest, so don’t stress if you didn’t get your 8 hours!
• Try to implement some downtime into your day, if you can do some sort of breathing, passive yoga or meditation or even get a massage you will still switch the body into a more relaxed state = (parasympathetic) = HGH = (anabolic) tissue building = Better body and less stress = winner!
“WORK LIKE YOU DON’T NEED THE MONEY, LOVE LIKE YOU HAVE NEVER BEEN HURT AND DANCE LIKE NO ONE IS WATCHING” R G Leighton (unknown)
Let wisdom be your guide…
There have been a lot of studies on people that live over 100 and some interesting similarities occur:
• A sense of purpose in life
• Moderate exercise and no ciggies!
• Community and a strong interaction from old to young with grandparents playing with grandkids and visa versa
• A small glass of red wine each day
• Locally grown food with no packaging
So there we go, it seems that the Mars bar advert all those years ago had it right with a balance of ……Work, Rest and Play but maybe leave out the sugar!
Give it a go, you won’t be disappointed when you see the results.
_Gideon has 20 years experience as a personal trainer, strength and conditioning coach and educator, focused upon engaging patient and practitioner in a therapeutic partnership. Gideon is also currently training as a naturopathic nutritionist, is a frequent writer for Men’s Fitness magazine and the resident trainer of UK TV show Britain’s Next Top Model.__
• Manages KX Fitness Team
• Personal Trainer
• Strength and Conditioning Coach
• Functional Medicine Consultant