Switching to a Healthy Lifestyle: What to Expect in the First 30 days
So, you’ve made the decision to adopt a healthy lifestyle, change your eating habits, and get moving. It may seem simple at first, but the reality is that most people need to give their bodies a chance to gradually adjust to these healthy changes. Below are some of the most common challenges people report when making significant changes to their eating and lifestyle habits, along with some advice on how to manage them. Controlling appetite It’s not uncommon to feel hungry when reducing your overall calorie intake. However, be careful to not reduce your calorie intake by too much in the first 30 days. Although we recommend using our System Guides as a starting point, we’re all different and some [...]
Good Nutrition on Your Rest Days
Rest days, or days off from exercise, are a chance for your muscles and tendons to recover from physical training, and provide a refreshing mental break. Many athletes report feeling more motivated and energised after rest days, so it’s important to include them as part of your routine. But how should you structure nutrition on your rest day? Intuitively it might make sense to decrease total energy intake because you’re performing less activity and therefore expending less energy. However, the reality is that you should consume a similar diet to your training days because of how the process of recovery works. Days after your workout earlier in the week, your body is likely to still be recovering from your training [...]
What happens to your body when you hit a weight-loss plateau?
Few aspects of weight loss are as frustrating as when the changes you’ve seen on the scale begin to slow down, and then seemingly stop altogether. If this sounds familiar, you may be experiencing a weight-loss plateau. Some reasons for slowed weight loss are obvious, such as when healthier diet and exercise choices begin to give way to old, less healthful habits. But it can be hard to identify the reasons for a weight loss plateau when you stick to the healthy lifestyle changes that have already helped you lose weight. Weight loss occurs when there is a calorie deficit. A calorie deficit occurs when you burn more calories than you consume, and can be created either by increasing physical [...]
What is the PRISE protocol?
Do you want to get all the benefits of exercise but struggle to find the time? The PRISE Protocol, developed by Paul Arciero, Ph.D., Director of the Human Nutrition and Metabolism laboratory at Skidmore College in New York, is a set of principles designed to improve performance, promote recovery, and nourish the body, and works well with busy schedules. PRISE is based on four days of four types of exercise, with each one performed one day per week. Besides incorporating all the major fitness components, PRISE also emphasises providing the body the right nutrients at the right time to improve body composition and performance (1-4). Here we define each letter in the acronym and describe how it fits into the [...]
Caffeine in Isagenix products
In Europe, many of us start our day with a cup of tea or coffee. The decision to consume caffeine is a personal choice but whatever your preference, it’s a good idea to know how caffeine works in the body and which Isagenix products contain caffeine. How does caffeine work? Every cell in the body contains a molecule called adenosine that is produced as a part of normal metabolism. Throughout the day, the level of adenosine rises in the brain and creates a signal that slows down nerve activity, promoting tiredness and sleep. When adenosine builds up near certain receptors in the brain, it can make you start to feel drowsy. Since the level of adenosine increases throughout the day, [...]
Getting Back on Track
With the start of each new year, many people will set themselves New Year’s resolutions – some more realistic than others! The most popular of these tends to be losing weight and getting in shape. However, despite best intentions, many people will find discouragement after only a few days or weeks. In the end, it often means yet another year of resolutions are made and broken. So, how can you break this cycle? The key is to start your new year with specific goals that you know you can achieve. For example, if you aim to lose half a kilo each week, that’s two kilos by the end of the month. Then, once you’ve reached that milestone, celebrate your success [...]