Embark on a comprehensive journey through the key pillars of muscle building: Food, Training, and Rest. In the Food section, we unravel the significance of nutrition in muscle growth, focusing on the importance of meal planning, caloric surplus, and a balanced macronutrient intake. Transitioning to Training, we delve into effective techniques including eccentric movements, isometric holds, high-volume training, and the principle of progressive overload, each playing a vital role in enhancing muscle hypertrophy and strength. The Rest section highlights the indispensable role of recovery, balancing cardio with strength training, and the pivotal impact of sleep on muscle recovery and growth…

Welcome to Bali! Let me save you the trouble of seeking out the best places in terms of overall health and just tell you where to go. But first let’s define healthy…

What is love?

Free Meditation from the 21 day Activ8 Mindset Meditation Challenge.

Nutrition cheat sheet

Consider this a “greatest hits” nutrition cheat sheet for fundamental habits that will lead you towards optimal health.

According to one study, having plants at home can boost your emotional and mental health. Bring a touch of the outdoors inside by:

• Purchasing small potted plants for every room

• Switching to see-through window curtains or blinds to allow more natural light to come in

• Installing screens on windows and doors for the warmer months

Most of us are taught to lean into our strengths because we feel good growing there

I would argue that we are more focused and engaged leaning into a challenge or something that isn’t a strength…

Contrary to popular belief, sugar is NOT bad for you.

It’s actually great, if you get it from the right source.

Sugar from fruits come with nutritional value and aid in digestion

Fruits come loaded with…

#fit_tip Keep thumbs pointed up 👍🏾 so the shoulder open ups fully, allowing a deeper stretch.

Studies have shown that strengthening the back muscles listed above is more effective than stretching the chest and shoulder…

Once you start, it’s hard to stop ⛽️⛽️

Similar to diving into a cold pool first thing in the morning for swim practice.

You don’t want to do it, but as soon as you’re in, you keep going..

All of us desire love and connection. This is a guided meditation meant to connect you with yourself, to give self that love first. Many times, if not more often than not we seek that love and approval from external sources. Little do most us know…

What makes this guided mindset meditation challenge unique is that in incorporates chakra healing meditations. The purpose of this challenge is to create a strong, positive mindset using breathing, relaxation, letting go …

We are essentially training and conditioning the mind, similarly to the way a body builder trains and conditions their muscles with consistent exercise in the gym.

The following meditations will use a series of simple techniques such as…

I’ll spoil the surprise right now and tell you that the key to sustainable health and fitness is sticking to a training plan and diet that you can maintain for the long term. i.e, not a crash diet.

This scientific equation is yet to be debunked, and I’m referring to the second law of thermodynamics. Energy in = Energy Out to put it simply. If you are in a deficit and not consuming enough calories, you will lose weight. If you are in a surplus and consuming too many calories, you will gain weight.

In reality, 95% of the people that start undertake the fat-loss journey by picking a diet and workout…

A few things I do to manage stress daily

However it is known that social connection is a core human need. Imagine a network of great connections and how wonderful everyone’s lives would be. Win win situations all across the board. This sounds ideal and is only possible if every individual that shows up is healthy, whole and complete.

Therefore, before we can relate effectively with others, we must develop a sense of self. Become the main character. We are all main characters in our own individual lives. Heroes on our own journeys. What are your goals and values? What is your vision and what are you doing to move closer to it?

Below is a maintenance checklist and questionnaire. Maintenance involves functional checks, servicing, building and continuous support. Heath is not tangible but a checklist can help you..

Mental health peaks when you can achieve and sustain “peace of mind”. Peace from the constant, never slowing mental train of positive and negative thoughts all day and night. This mental state is unlocked by satisfying your basic human needs.

Research shows that emotional health is a skill. That being said, there are steps you can take to master emotional health and be happier.

The topic of mental / emotional health is near and dear to my heart because back in 2018 and 2019 I had trouble managing my life and my challenges. Notice I said challenges, not problems. I don’t see problems, but rather challenges as an opportunity or test to overcome and come out a different, stronger, better, and more conscious human being. Emotional health is keeping challenges in perspective and having the ability to bounce back from setbacks.

Mental and emotional health are important parts of overall health. People who are emotionally healthy are aware of their thoughts and feelings, and can control their behaviours. They are able to cope with life’s challenges, feel good about themselves and have good relationships….