Improve Your Sleep Quality

Posted: July 9, 2018 in Uncategorized

Intend to live a long and healthy life? Sleep needs to be a priority!


Get right around 8 hours of sleep every night, anything less than 7 hours really starts to impact your health. There are many ways to improve your sleep, including nutrients. A number of vitamins, minerals, amino acids and hormones are critical for sleep quality, and deficiency in one or more may be part of your problem if you’re struggling with poor sleep.


Certain nutrient deficiencies can wreak havoc on your sleep, e.g. Vitamin D, Vitamin C, and Vitamin B12. Similarly, certain minerals are important for sleep and can affect your sleep quality, e.g. Magnesium, Potassium, and Calcium.

Magnesium not only promotes muscle relaxation, it also helps your body produce melatonin and eases tension associated with stress. Eat more magnesium-rich foods instead, such as green leafy veggies, pumpkin seeds, sesame seeds, spirulina and raw nuts.

Potassium supplementation has a positive impact on sleep quality when taken daily for one week. The gene that controls the influx of potassium into cells also helps regulate sleep, and without potassium, your brain cannot produce the slow waves associated with deep sleep.

Calcium deficiency, has been shown to disrupt the rapid eye movement or REM cycle. Foods high in calcium include grass fed raw milk and other dairy products, parmesan cheese, spinach, cowpeas and okra.


If taking a calcium supplement, you may need to also adjust your intake of magnesium, vitamin D and vitamin K2, as all of these work in tandem. For example, the biological role of vitamin K2 is to move calcium into the proper areas while removing calcium from areas where it should not accumulate, such as your arteries and soft tissues. Lack of balance between these nutrients is why calcium supplements have become associated with an increased risk of heart attack and stroke.

Another way to natural sleep aids is the herbals, which include cannabidiol oil (CBD), valerian root, chamomile etc.

Lastly, there are the environmental factors, most importantly light and EMF exposure, which in some respects overlap. Virtually every organ in your body has its own clock or circadian rhythm and to keep them all in sync, you need to keep a regular waking and sleeping schedule that is linked to the rising and setting of the sun.



Acid Reflux

Posted: June 30, 2018 in Uncategorized


Prescription PPI (proton pump inhibitor) drugs are used to treat acid reflux, also known as gastroesophageal reflux disease (GERD), a condition affecting about 20% of the population. Once prescribed, one is kept on a PPI drug for years, despite label warnings suggesting they be used only for short periods.

Reflux, or GERD, or Acid Indigestion or Acid Regurgitation or Heartburn, occurs when contents from our stomach back up into our esophagus, causing stomach acid to irritate the lining of our esophagus. If we experience acid reflux symptoms more than twice a week, we very likely have reflux disease or GERD, which involves bloating, burning pain in our chest and gut discomfort.


If we regularly suffer from heartburn or acid reflux, we must follow the dietary changes as they more effective than drugs in addressing acid reflux. We can begin to restore our body’s proper gastric balance and function simply by avoiding processed foods and sugar. By eating real food and infusing our gut microbiome with beneficial bacteria, we can re-balance our digestive system and eliminate the need for PPIs and other medications. In addition, there are several natural remedies available to help us address this condition.

A study suggests a diet that focuses on healthy fats, lean meats, nuts and vegetables may be as effective as PPIs in treating acid reflux symptoms and has overall health benefits as it will naturally contribute to our body’s proper acid balance.


Even if we don’t have reflux issues, a diet which is low in sugar, high in protein and veggies, as well as healthy fats, works the best. It has been shown to improve cardiovascular health and significantly reduce our risk of stroke, Alzheimer’s, cancer, Parkinson’s and rheumatoid arthritis. Overall, it is one of the best to support our brain and heart health. Research indicates diets rich in healthy fats may boost memory and cognition in older adults.

A research has linked PPIs to dementia, and even short-term use of them can contribute to cognitive changes. Long-term use of PPIs has been linked to heart attacks and other serious health conditions. If one has been taking PPIs for any length of time, he/she should ask the doctor about the potential risk related to chronic kidney disease, heart disease and heart attacks, increased risk of bone fractures, vitamin B12 deficiency etc.


Because PPIs can have serious damaging effects on our health, it would be wise to consider non-drug alternatives first. Some of the natural remedies that may help us manage occasional bouts of heartburn, indigestion and other minor reflux symptoms are the use of aloe juice, apple cider vinegar, baking soda, ginger root, glutamine, vitamin D.

The time is right for a health revolution!

If you though that strength training is only for hard-core bodybuilders and those interested in bulking up, it’s time to change your thinking and add weight training into your exercise routine. It will transform not only your health and physique, but also your perception of what you are capable of doing physically. At older age, strength training is vital because it protects against osteoporosis by increasing your bone density.


It’s a well proven fact working with weights will enhance your muscle tone and strengthen your bones. New evidence also suggests strength training helps reduce your risk for heart disease and Type 2 diabetes.


Strength training boosts your mood and helps you build endurance and stamina. Also, can help prevent and/or reduce the effects of chronic conditions such as arthritis, back pain, depression, heart disease and Type 2 Diabetes. You can reduce your risk of osteoporosis, or brittle bones, by increasing your bone density through strength training. Building muscle helps to improve your ability to do everyday activities, which will help you remain independent as you age. It can help increase your metabolism and enable you to either lose or effectively maintain your weight. A research suggests there is a direct correlation between strength training and cognitive well-being, especially in older adults.


While it’s easy to equate strength training to stronger muscles, you may not realize strong muscles also help your body develop strong bones. Strong bones are vital to help you maintain the structural integrity of your body, as well as to prevent against osteoporosis. Through a process known as bone re-modelling, strength training stimulates the development of bone osteoblasts: cells that build bones back up.


When your bones become fragile, they are increasingly susceptible to breakage and fracture, even from minor events such as bending, falling or tripping. Hip fractures are usually the most serious. 6 out of 10 people who break a hip never fully regain their former level of independence. Even walking across a room without help may become impossible. Beyond the risk factors common to both men and women, bone loss is often more pronounced in women who have reached or passed through menopause. The loss of estrogen after menopause may contribute to bone loss because estrogen is a hormone designed to protect bones.


It’s best to warm up your muscles before launching into strength training because cold muscles are more prone to injury than warm ones. 5-10 minutes of mobility training can help warm your muscles. As you do each set of repetitions, listen to your body. If you experience pain, stop the exercise immediately and tell your coach and he may change your posture or position or use less weight. Using proper technique is an important aspect of strength training. Not only will good technique help you avoid injuries, but it will also ensure you achieve maximum benefits from the workout. Always finish up your strength training with 5-10 minutes of stretching.


When you challenge yourself and push yourself, it’s really hard not to feel pride, and pride is the opposite of the depressive, powerless feeling. You cannot help but feel proud, empowered and satisfied at the end of a good lift.



Posted: May 22, 2018 in Uncategorized


Every feeling affects some part of our body. Positive emotions such as GRATITUDE, have been scientifically linked to a number of BENEFICIAL HEALTH EFFECTS whereas negative emotions and STRESS can wreak havoc especially if we’re not exercising or eating right. Certain emotions are known to be associated with pain, e.g. those suffering from DEPRESSION will often experience chest pains, even when there may not be anything physically wrong with their heart. Extreme grief can also have a devastating impact.


Our brain, our thoughts and emotions, play a distinct role in our experience of physical pain, and can contribute to the development of CHRONIC DISEASE. To maintain or regain EMOTIONAL CONTROL, we need to engage our brain that controls executive functions, including complex and social behavior, personality expression, willpower, decision making and judgment. Without its engagement, we’re incapable of self-constraint and logical thought processing. We may improve our self-control by:




Getting enough QUALITY SLEEP.


Getting regular PHYSICAL EXERCISE.


Managing our DAILY STRESS.

Meditation helps in stress management and self-awareness. When anger strikes: Stop, and take a few deep breaths before responding. Frequent anger is associated with a heightened risk of HIGH BLOOD PRESSURE & HEART ISSUES, including HEART ATTACK & STROKE. Men who frequently felt anger and hostility have an increased risk of IRREGULAR HEART RHYTHM. Other negative emotions such as DEPRESSION & LONELINESS have also been linked to a higher risk of heart disease and stroke.


Suppressing the anger is not the answer, however. It has been found that the risks associated with the suppression of anger were even greater. Repressed emotions such as ANGER, FEAR, and FRUSTRATION & RAGE may also be a factor contributing to chronic pain, especially back pain. ANGER is a normal human emotion. It may serve as a warning that something is wrong or alert us to an impending PHYSICAL & PSYCHOLOGICAL TRAUMA. Anger may give us energy to resist a real physical threat and can help us learn to set HEALTHIER PHYSICAL & EMOTIONAL LIMITS.


ANGER is related to how it’s expressed and how we cope with its aftermath; the key is to channel it into a controlled and constructive outward expression which can actually help release tension and stress. We may use our anger to fuel an intense exercise session, or to clean house. CONSTRUCTIVE ANGER in which people discuss and work toward solutions, benefits both health and interpersonal relations. Making a point to be more mindful, focusing on what we’re doing and the sensations we’re experiencing in the moment can also improve our mental and emotional outlook. When we’re mindfully present, our mind will have less chance to wander on stressful or anger-provoking incidents, which can help us to let go of our angry feelings.

Get plenty of RESTORATIVE SLEEP, as without it we are far more likely to lose emotional control. EXERCISE is yet another foundational strategy for EMOTIONAL WELLNESS; endorphins are released in our brain which is a natural way to bring our body, PLEASURABLE RELAXATION & REJUVENATION, and has been shown to help protect against the physical effects of daily stress.


When something or someone pushes our hot button, we must just ask ourselves, “SO WHAT?” Unkind statements or insults are not a reflection of our TRUE WORTH or an indication of the Universe conspiring to ruin our day. Don’t worry about other people. EVERYTHING’S OK.


Ghee vs Butter…

Posted: May 15, 2018 in Uncategorized


For anyone unfamiliar with the term GHEE; it is CLARIFIED BUTTER. Starting with pure butter made from cow’s milk, the GHEE-making process involves heating and separating liquid fats from the milk solids, which become caramelized, and removing the milk solids. GHEE has been used in traditional cooking in INDIA & SOUTHEAST ASIA for a very long time, and also an Ayurvedic go-to for herbal ointments, massage and for rashes and burns. While butter isn’t bad for you (especially in comparison with vegetable oil, margarine etc.), GHEE, may be the better choice.


GHEE, is darker and has a nuttier flavor, as well as a higher smoke point, making it easier and healthier for sauteing. In fact, including GHEE in your diet may bring benefits for several areas, including your heart. GHEE is made up of about 50% saturated fat, which was considered a bad thing until the medical community and nutritionists began realizing that fat including saturated fat is good for you. You probably already know that most of the milk produced is highly processed to homogenize and pasteurize it, superficially to remove potential pathogens. However, zapping it with high temperatures, called ultra-high temperature processing (UHT), is also to give the milk a longer shelf life, and the process destroys many of the natural immune-boosting enzymes and vitamins such as B6, B12 and C.


GHEE, because it’s had quantities of the dairy proteins removed, has in the process had much of the casein and lactose eliminated. Lactose, is a type of sugar found in milk, and casein is the main protein in raw milk. Casein and gluten have a similar molecular structure. Gluten and casein are both proteins, but gluten is found in wheat, barley and rye, while casein is in milk and dairy products. Some may be allergic to one or both.

Your very best bet is organic, grass fed butter, which is made from the milk of cows that ate grass rather than grains. And if possible, use the raw form of the milk, especially if you’re making your own GHEE. Some of the best nutrients in GHEE, and in butter as well, are vitamins A, E, K, folate and choline. Nutritionally, differences between butter and GHEE include:


Butter can smoke and burn at 177 °C, while GHEE can handle heat up to 252 °C.

GHEE contains less acrylamide, a chemical compound that becomes toxic under heat.

GHEE is rich in conjugated linoleic acid (CLA), which is linked to a lower coronary heart disease.

GHEE contains a fatty acid known as butyrate acid, which aids in digestive health and fighting inflammation as well as irritable bowel syndrome (IBS) and leaky gut. It may also help prevent colon cancer and insulin sensitivity, and as a result may help protect against Type 2 diabetes.


If you’re lactose sensitive/intolerant, GHEE is a double blessing, and the higher smoke point translates to healthier forms of the food you cook with it. As for cooking, you can use GHEE in any food just as you would butter. The smoke point argument comparing GHEE with butter is a valid one, but ghee in this regard is also better than coconut oil, MCT oil and olive oil.



Sleep To De-Stress…

Posted: April 30, 2018 in Uncategorized


Among all the factors contributing to poor health and early death, STRESS is perhaps the deadliest. The number of stress-inducing situations that face us on a daily basis can make it difficult to turn the stress response off. As a result, you may be infusing in destructive stress hormones around the clock, which can have serious consequences, from a weight problem to raised blood pressure and risk of a heart attack.


STRESS is an inevitable part of life; how you address it, will determine whether it will translate into health problems later on. The stress reaction should break off as quickly as possible after the perceived danger has passed; some people are naturally more resilient than others; who listen to their body.


Exposure to trauma can weaken the emotional resilience. To rebuild or improve it, the solid strategy is GOOD SLEEP. Sound, deep sleep helps buffer against emotional distress. If you sleep soundly for about 8 hours, approximately 2 of those hours are rapid-eye movement sleep (REM) sleep, the deepest sleep stage during which your body is fully relaxed. It allows you to wipe the slate clean before you start again the next day. If you have less REM, then you have less of an opportunity to reduce your overall levels of norepinephrine, which will make you more reactive the next day. Stress hormones are also low during REM sleep. Hence getting more REM sleep may make you less reactive to events that trigger an emotional memory.

How do you increase REM sleep, the deepest part of your sleep cycle? By reducing your stress during the day and making sure you actually get enough total hours of sleep in the first place, i.e. consistently getting the eight hours of sleep every night. Some of the most important yet frequently overlooked factors that can have a significant impact on your sleep are your night-time exposure to:


Electronic Screens: Avoid electronic media for at least an hour or more before bedtime, as the blue light emitted from these devices inhibit melatonin production, which regulates your sleep-waking cycle. People who use smartphones and computers, especially in the evening, are more likely to report insomnia and had more trouble falling asleep and staying in a deep sleep.


Excessive Light: As it interrupts your circadian clock which plays an important role in how deeply you sleep and how well-rested you feel the next day. Incandescent lights are safer, as they emit red and near-infrared wavelengths and very few blue wavelengths. Candle light or salt lamps are ideal for evening use. Once you’re in bed, even very dim light can have a detrimental effect on your sleep quality and quantity, and can negatively affect your cognition the next day, so make your bedroom as dark as possible using blackout shades or an eye mask.


Electromagnetic Fields (EMFs): Negatively affect sleep by disrupting cellular communication and impairing melatonin secretion. You can typically re-mediate it by turning off the circuit breaker to your bedroom before you go to sleep.


Microwave Radiation: From cellphones, cordless phones, Wi-Fi routers, which have the ability to cause significant cellular and DNA damage, thereby accelerating the aging process. These produce a variety of neuropsychiatric effects, including sleeplessness, anxiety, depression and dementia. Turn off your Wi-Fi and cellphones at night.


There are ways to reduce EMF; avoid any devices within 6 feet of your bed. Convert the household to wired Wi-Fi zone. Cellphone chargers, portable phone bases and wireless routers should be kept away from your bedroom. If any cellphone in your bedroom, it must be in airplane mode as it will blast you with microwave radiation all night long.


Focused breathing techniques are another way to enhance your emotional resilience, as it teaches you to notice internal stress signals and cues from your body. Sit up straight and place the tip of your tongue up against the back of your front teeth. Keep it there through the entire breathing process. Begin by breathing in through your nose to the count of four. Hold your breath to the count of 7. Exhale through your mouth to the count of 8, making an audible “woosh” sound.


Stress is so widespread epidemic, but a lot depends on how you respond. As you learn how to decrease your stress level and increase your resilience, your health and well-being will improve. A key strategy is to make sure you get adequate sleep, as sleep deprivation dramatically impairs your body’s ability to handle stress, and blunts your resilience. Other approaches include regular physical activity, meditation, yoga, and social connectedness, laughter, spending time in nature, music and nature sounds, and aromatherapy.


Posted: April 25, 2018 in Uncategorized


There are so many reasons why a Personal Coach is required to achieve the fitness goals, be it weight loss, muscle gain or for athletic purposes.


One of the primary reasons is that he is trained in teaching others how to exercise and design an appropriate nutrition plan to achieve the goals, faster and safer. The education is very important; helps in designing a perfect training program. It also reduces the risk of injury which may impact the health and fitness for a long time. Having someone trained in how to execute certain tasks will greatly increase the effectiveness of the fitness routine. A Personal Coach will ensure clients are performing exercises correctly and efficiently, in order to maximize results. By choosing a Personal Coach who has undergone specific nutrition education, you know that he will be providing the right nutritional advice to achieve the goals.


Everyone’s abilities and requirements are different when it comes to exercise; from an old injury that requires special exercises to a phobia that may impact on how one works out. For example, if you have an old knee injury that required surgery, but since then you haven’t done anything to rebuild the muscles or improve mobility, then you are going to need different exercises than someone who doesn’t have any such issue. This is where a Personal Coach’s experience can make a huge difference to the training program.


A Personal Coach will not only help set realistic and specific goals but he will also be able to keep you on track to hit those goals (from running a marathon to gain muscle or fat loss).


How many times have you gone to bed and said to yourself, ‘Tomorrow I’m going to wake up, go to the gym, and do an hour workout before I get ready for work’, and then woken up and decided to sleep for another hour instead of exercising? This is where a Personal Coach is critical to ensuring that you commit and stick to your fitness goals. If you’ve made an appointment for a session, then you are far more likely to still go than if you are just telling ourselves that you should go to the gym.


It’s fairly obvious that majority of us will not be achieving the fitness goals unless we get some help and have someone to direct them, so if we know that we’re one of those people then we should be enlisting the help of a Personal Coach ASAP.


It has long been known that physical exercise can help with mental health issues such as depression. Having a Personal Coach to help with the exercise plan when you suffer from mental health problems can help with motivation, also just to have another shoulder to lean on.


A Personal Coach is there to help with your fitness goals, yes, but they’re also there to help improve your overall well-being. They care about how stressed you are, because that will impact how motivated you are in your sessions. They care if you’re unhappy in a relationship, as this could result in eating unhealthily. There are numerous ways in which having a Personal Coach can be like having an unofficial therapist.


It can take weeks to form good habits, and even longer to break bad ones and trying to do it on your own is hard work. Having a Personal Coach is like having a good angel on your shoulder encouraging us in the right direction. He can help to argue with the bad angel in your head, and keep you on track to achieve your fitness goals.


There are always going to be some exercises that we enjoy more than others, beyond simple capability. A Personal Coach will be able to tailor your training plan to suit you and what you enjoy, as well as encourage us to do the exercises that are best to achieve your goals. There are always going to be some days when the last thing you feel like doing is a hard workout, and so having a Personal Coach means that he can tailor your exercise for that day to both accommodate your mood while still making the session helpful.


A Personal Coach is one of the most versatile professions in terms of hours. They understand that different people have different availability, and so they will tailor appointment times to suit you.


Are you getting bored with your fitness routine? Have you progressed beyond the exercises you know and have plateaued in your fitness? A Personal Coach is what you need to take you to the next level, and continuously challenge your abilities.

PC2A Personal Coach is your life coach, nutrition guide and encourager all in one, and without them your fitness goals are that much harder to achieve. So what are you waiting for? Find a professional Personal Coach today to help achieve your fitness goals.