Strength training has the ability increase muscle size and strength. This type of training aims to improve coordination and motor control leading to increased performance and decreased chance of injury. It can also reduce the risk of diseases such as osteoporosis and diabetes. Different types of strength training include TRX, free weights, machines, resistance bands and body weight. Strength training can be utilized 1-5 times a week.

Training the cardiovascular system has many benefits, such as improved endurance and lung capacity, strengthening of the heart and diaphragm and lowering the risk of diseases such as hypertension, diabetes and cardiovascular diseases. Cardiovascular training is a beneficial way to maintain a healthy body and should be done 1-5 times a week. Mixing in various types of cardio such as running, biking, rowing and elliptical training will complement a strength training routine.

Cycling in-and-out of the core Circadian Nutrition protocols provides the mind with a fun challenge and can help promote wellness in the body (hormone regulation, gut health, metabolic health). The human gut digest and metabolizes an average of 1 ton of food in weight per year. It’s a miracle we only gain 2-5 pounds a year. Incorporating these protocols through the course of the year can lead to many health benefits.

There are various forms of environment stressors such as sauna, cold exposure (cryotherapy, ice baths, cold rinses) and low dose oxygen deprivation. Timed exposure to the dry heat environment in a sauna can promote cardiovascular health and detoxification. Cold exposure improves blood flow as the cold shock reflex signals the body to hunker down and protect the vital organs by attracting blood to the core of the body. This can help rinse the circulatory system helping reduce inflammation and improving the recovery process. Daily breathing practices such as timed breaths, breath holds and meditation can help improve breathing capacity and lung function, improve CO2 tolerance and influence energy levels.

Fasting is an ancient healing strategy that has been used since the beginning of time. It provides a challenge for the brain and can activate an adaptive stress response that can lower the prevalence of diseases such as diabetes and cancer. Fasting has a multifarious amount of health benefits, but is commonly used to practice discipline, achieve weight loss goals, promote digestive healing, stimulate autophagy and for religious reasons. There are multiple styles of fasting and we recommend trying different methods to discover ones preference.