New Week - New Newsletter!
Hey everyone, so this is week 7 of our awesome Newsletters from
Indisputable Fitness and IF Supplements.
Let's do this!
Indisputable Fitness and IF Supplements.
Let's do this!
This Weeks Advice:
Smile More!
Let's turn that frown upside down!
Why is smiling important? Smiling not only offers a mood boost but helps our bodies release cortisol and endorphins that provide numerous health benefits, including:
- Reduced blood pressure
- Increased endurance
- Reduced pain
- Reduced stress
- Strengthened immune system
Fitness Tip of the Week:
Plan Your Sessions!
Plan Your Sessions!
If you don't prepare, you prepare for failure! Making it to the gym is half a battle, planning what you will do there is the rest of the battle. I see it so often around: people wondering around aimlessly looking for an empty machine to sit down on and pretend that they are working, looking around for inspiration from other people around. Don't do that! Plan your workout before you step through the door. Come in prepared, get your work done, then go conquer the world or have a nap (which ever rocks your boat). I know planning sounds tough, but it makes it easier in a long run. Don't plan too much 45min -1hour work is more than enough. Think:
10-15min Warmup.
20-30min Conditioning or weights with 3-4 exercises per muscle group
5-10min Cooldown
Stretches on muscles worked and tight
You can plan for each day separately, plan for a week, a month. The main goal is to plan! Planning will give you discipline to stick to workout when it gets tough, it will let you stay on and keep track of your progress. Planning makes your workout time more productive and engaging. So go on, write few exercises down on a piece of paper and come down to the gym prepared. Make that workout count!
10-15min Warmup.
20-30min Conditioning or weights with 3-4 exercises per muscle group
5-10min Cooldown
Stretches on muscles worked and tight
You can plan for each day separately, plan for a week, a month. The main goal is to plan! Planning will give you discipline to stick to workout when it gets tough, it will let you stay on and keep track of your progress. Planning makes your workout time more productive and engaging. So go on, write few exercises down on a piece of paper and come down to the gym prepared. Make that workout count!
Supplement of the Week:
Iron and Folic Acid!
Why? Well here's why. Folic acid is the man-made version of the vitamin folate (also known as vitamin B9).Folate helps the body make healthy red blood cells and is found in certain foods. Iron is important in making red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia. So basically Iron and folic acid supplements help your body to make red blood cells which take care of transporting oxygen and nutrients to the lungs and tissues. Forming blood clots to prevent excess blood loss. Carrying cells and antibodies that fight infection. Bringing waste products to the kidneys and liver, which filter and clean the blood. Sounds pretty important ehh? So here are the symptoms of Iron/ Folate deficiency: Iron/ folate deficiency anaemia signs and symptoms may include:
Most of us can probably recognize some of these symptoms in ourselves. So where to get Iron and Folic acid naturally from? Iron and Folic acid rich foods include:
- Extreme fatigue
- Weakness/lack of energy (lethargy)
- Pale skin
- Chest pain, fast heartbeat or shortness of breath
- Headache, dizziness or light-headedness
- Cold hands and feet
- Loss of appetite and weight loss
- Inflammation or soreness of your tongue
- Brittle nails
- Hearing sounds coming from inside the body, rather than from an outside source (tinnitus)
- Dark-green leafy vegetables
- Fortified cereals
- Brown rice
- Pulses and beans
- Nuts and seeds
- White and red meat
- Fish
- Tofu
- Eggs
- Dried fruit, such as dried apricots, prunes and raisins
- Broccoli
- Brussels sprouts
- Liver
- Spinach
- Asparagus
- Peas
-
Chickpeas
Although list looks quite big, most of these foods when in good quality have only little amounts of Iron and Folic acid. So sometimes supplementing it through the vitamins even if temporary is a good option. I personally take Iron and Folic acid supplements once every few months, especially when starting to feel extra tired and pale. If you think your Iron and Folic acid levels are low add few things of your list to your regular diet or check out supplements I choose myself below.
Links:
