Transformation Training Health Centre

Movement-based fitness and physiotherapy clinic for complete wellness. Helping you move better, look better, feel better and live better.

[Frank Lipman MD @DrFrankLipman]

Extended periods of indoor time tend to boost feelings of loneliness, anxiety and psychological stress. Simply put, life indoors comes with alot of health downsides, mental and physical. By contrast, a day spent hiking through a forest will leave you feeling calm and relaxed

[Frank Lipman MD @DrFrankLipman]

Study shows any type and amount of weight training works to build strength and mass, whether people lifted heavy weights or much lighter ones
https://t.co/ThIC9deFHi

[Mark Hyman, M.D. @drmarkhyman]

“The best and most beautiful things in the world cannot be seen or even touched—they must be felt with the heart.” - Helen Keller

[Transformation Training Health Centre @TTiTraining]

Do you remember when you joined Twitter? I do! #MyTwitterAnniversary

[Transformation Training Health Centre @TTiTraining]

One our fav articles to share with clients : https://t.co/OqrXVysWug

[The Mindfulness Meditation Institute @TrainingMindful]

“People do not decide their futures…”

[Frank Lipman MD @DrFrankLipman]

When you're feeling wiped out, often it’s because you’re not treating your mitochondria right. Most people don’t realize it, but mitochondria play a massive role in your energy levels, how well your metabolism functions and even how much brain fog you deal with every day.

[Mark_Sisson @Mark_Sisson]

People think of exercise as something you add to your life, an intervention.

The real intervention—the experimental condition we're running on the entire world—is sitting around all day. Exercise is just a restoration of normalcy.

[Molly Galbraith | Coach Women Better @MollyGalbraith]

💪🏻 7 reasons lifting weights is critical for women over 35 💪🏻
⁠
1️⃣ Gain/maintain muscle mass: After 30, sedentary women lose 3-8% of their muscle mass each decade, which can lead to decreased physical function and a higher risk of falls and injuries. ⁠
⁠
Lifting weights can help preserve (or even gain) muscle mass.⁠
⁠
2️⃣ Gain/maintain bone density: Around 44, women lose an average of .4% of their bone mineral density/year, and 40% of women have an osteoporotic fracture post-menopause. ⁠
⁠
Lifting weights helps maintain bone density and reduce the risk of osteoporosis.⁠
⁠
3️⃣ Improve physical function: Lifting weights can help improve physical function in daily activities, reduce the risk of falls and injuries, and improve confidence and self-efficacy.⁠
⁠
4️⃣ Mitigate weight gain: As we age, we tend to move less and lose muscle mass. Less movement + less muscle + same nutrition = weight gain, particularly visceral fat which can increase disease risk. ⁠
⁠
Lifting weights and gaining muscle can help mitigate this.⁠
⁠
5️⃣ Improve quality of life: Strength training has been shown to reduce risk and severity of lower back, neck, and shoulder pain, improve hot flushes and night sweats, improve quality of sleep, and improve mental health and well-being.⁠
⁠
6️⃣ Important training goals for women 35+

✅ Maintain or gain strength, muscle & bone
✅ Develop or maintain a solid aerobic foundation
✅ Improve function of the pelvic floor
✅ Maintain or improve functional mobility
✅ Maintain or improve balance
✅ Maintain or improve power output

7️⃣ It’s NEVER too late to get started.

In a 2013 study adults aged 91 to 96 who performed specific training for 12 weeks improved their:

💪🏻 strength
💪🏻 power
💪🏻 muscle mass

You’ve got this!

BONUS TIP:

Protein is your BFF. Eat a palm-sized serving at least 3x a day, plus protein-rich snacks to ensure you hit your needs to gain muscle and bone mass!

Good sources include:

🍗 Lean meat like chicken, turkey & lean cuts of beef⁠
🐟 Fish, like salmon, mackerel, & sardines⁠
🥚 Eggs & yogurt⁠
🥤 Protein powders (e.g. whey, pea, egg white, beef)⁠

If you’re plant-based, try:

🍲 Tofu, edamame, tempeh, lentils⁠, beans and plant-based protein powders

[Frank Lipman MD @DrFrankLipman]

Dopamine plays a vital role in why exercise and physical activity feels easy to some, but exhausting to others, a new study reports.
https://t.co/yOx5BJkHFo

[Frank Lipman MD @DrFrankLipman]

Lots of new research is showing why omega-3s are so good for us. Here's what’s new in the world of omega-3s and what you need to know:
https://t.co/eetvrlrbG9

[Frank Lipman MD @DrFrankLipman]

In a study, out of 200 fermented foods, almost all of them showed the ability to exert some sort of potential to improve gut and brain health
https://t.co/mnQHBaapdc

[Satchin Panda @SatchinPanda]

Exercise is the best insurance against Cancer.
The premium is only ~30min of exercise day
https://t.co/Ju5sYT1iFo

[Ryan Holiday @RyanHoliday]

8 Stoic Tips for Handling Stress

1. Focus on what you control
2. Prepare for it in advance
3. Morning journaling
4. Evening reflection
5. Explore a hobby
6. Laugh, don't cry
7. Forget the page, ignore the focus--be present
8. Use your mortality to put it all in perspective

[Kristie Leong M.D. @DrKristieLeong]

Almost 75% of the world's population eats less than the recommended 400g of fruits and vegetables per day. This low consumption contributes 1.8 % to the global burden of disease, mainly from cardiovascular diseases and cancer. #healthyeating #nutrition https://t.co/khbhLY95xw

[Mark Hyman, M.D. @drmarkhyman]

Eating whole, real foods, good, healthy fats like olive oil, avocados, nuts and seeds, high quality protein, regeneratively raised animal foods, eggs, chicken, fish, and regeneratively raised meats can help calm your nervous system.

[Frank Lipman MD @DrFrankLipman]

A comprehensive evidence review found significant harmful associations between sugar consumption and 45 outcomes, including asthma, diabetes, obesity, heart disease, depression, some cancers and death.
https://t.co/2sZCzCNSlG

[Frank Lipman MD @DrFrankLipman]

Mindfulness for sleep can help you fall asleep and stay asleep. Here some tips for mindfulness practices to ease into sleep.
https://t.co/JOA6WJod6x

[Jonathan Goodman 🇨🇦 @itscoachgoodman]

Start lifting weights to work on your body.

Keep lifting weights to work on your mind.

[SECURETRACE RECOVERY @Assetrecov_inc]

From 20 yrs in medicine esp the last few— I realized that life can be short.

Don’t live with regret.

—Book that trip
—Tell that person how you feel
—Improve your body
—Challenge your mind
—Learn a new skill
—TAKE THAT RISK