Love THIS!!!
For those finding it hard to get up a workout or battle with low energy in the morning- try this low level entry burn!
Great daily challenge @@SahilBloom
If you struggle with morning energy, do this right when you get out of bed:
• 5 squats
• 5 push-ups
• 5 lunges per leg
• 30-second plank
I call it my 5-5-5-30 Method. It’ll give you a boost and start your day with a winning feeling. Takes 2 minutes and just works. Try it.
This just might be the most f’d-up “health promoting” campaign I’ve ever seen. RFK is in great shape but the milk, jeans in cold plunge and kid rock is quite questionable
Always more effective and efficient to reduce food intake vs add in more exercise if trying to lose fat (specifically)
Yes there’s nuances to this but I tend to coach my clients this way.
If your goal is fat loss, are you better off adding cardio or eating a bit less?
Health benefits of cardio course are important, but here Dr Lauren Colenso-Semple is addressing the first question:
Canada’s food guidelines (updated 2019) vs USDA’s.
I’m def more in alignment with the US’ approach with prioritizing protein and fiber with a smaller focus on grains - both are significantly better than their previous renditions.
What’s your thoughts?
@HealthCanada@USDA
A post-workout hot bath enhanced strength gains by nearly 10%, twice the increase observed with a hot shower.
Participants in this study performed high-intensity resistance training a total of five times over two weeks. One group immersed their lower bodies in 40°C (104°F) water for 10 minutes after each workout, while another took a shower at the same temperature.
The bath group saw a 9.3% increase in maximal leg strength—nearly double the 4.5% for the shower group. Baths also reduced peripheral fatigue, supporting better neuromuscular recovery.
Adding light pedaling during immersion offered no additional benefits—the heat stimulus alone appeared to drive adaptations, potentially via heat shock proteins and improved blood flow.
Hot water immersion (via bath or tub) is a simple, accessible way to boost training outcomes for most people. If you have access, a sauna works too!
Do 2 more.
Do 2 more reps.
Do 2 more minutes.
Do 2 more kilometres.
Do 2 more meal preps.
Do 2 more days in a row.
Do 2 more weeks than you usually do.
Just do 2 more of something than you did yesterday.
Momentum is your best friend.
LFG!!!
Timing your coffee intake for peak cognitive alertness has less to do with cortisol spikes and more to do with leveraging the biology of adenosine.
Caffeine works by blocking adenosine, a molecule that builds up the longer you’re awake and makes you feel tired. But right after waking, adenosine levels are at their lowest, meaning there’s not much for caffeine to block.
That initial “jolt” you feel from your first sips? It’s often just natural sleep inertia fading (or maybe the placebo effect from coffee’s smell and ritual).
Dr. Michael Grandner (@michaelgrandner) explains how waiting approximately one hour after waking allows adenosine levels to naturally accumulate, creating optimal conditions for caffeine to bind more effectively and producing a robust and measurable enhancement in alertness and cognitive performance.
From the latest episode of the FoundMyFitness podcast. Links to the full episode can be found below.
The fitness standard DJ Shipley and I discuss on the Huberman lab podcast out today. It’s no joke but you train for it. Most people can meet the standard in a few areas, but not all so you work on those sticking points. You test everything on the same day. @GBRSGroup
@GovNL The most impactful solution to the rise in cancer rates in NL is healthier lifestyles across the board.l
This starts with better continuum of proactive healthcare (not relying on GPs for the exercise/nutrition mgmt advice) via allied health professionals involved early