Ultimate Health & Fitness

20/01/2022

Sign of a good workout

14/08/2020

Low Carb diets better at decreasing visceral adipose tissue than Low Fat diets according to this study.

Insulin resistance and accumulation of visceral adipose tissue (VAT) and intermuscular adipose tissue (IMAT) place aging adults with obesity at high risk of cardio-metabolic disease. A very low carbohydrate diet (VLCD) may be a means of promoting fat loss from the visceral cavity and skeletal muscle...

18/11/2019

All hail the Avocado.....!!!

All hail this fruit of goodness! Avocados have become increasingly popular, and it is easy to see why. A fantastic source of wholefood, healthy fat and fibre, its creamy texture leaves you satisfied. Which means in the end, you are getting good bang for your caloric buck. Avo-mazing Nourishing and n...

23/08/2019

It’s little comments like this that can make your day.

03/06/2019

When there’s no fresh Protein left in the house. This is my second best option. Salad with Kale, Asparagus, Pumpkin Seeds, mozzarella, blueberries, olive oil & sea salt. With a Collagen Protein & Super Greens shake.

03/06/2019

Want more energy?
Sugar is your WORST option...!

Feeling bleary-eyed or a little blue? Think something sweet will help? It is common to reach for a soft drink, chocolate bar, cookie or cake at these times, seeking an energy or mood boost. But did you know the sugar rush we are after actually leaves us feeling worse in the long run? The study … C...

31/05/2019

06/03/2019

SLEEP YOUR WAY TO BETTER HEALTH & FITNESS...!!!
Top ten tips for a better nights sleep. (Updates) Try one of them, or try all of them, and see what works best for you.
1. Exercise everyday.
A high intensity workout is best, but any kind of physical activity or sports will help too.
2. Avoid caffeine after 4pm.
That includes coffee, black tea, soda & pre-workout drinks that contain caffeine.
3. Turn your bedroom into the bat-cave. Keep your bedroom as dark and as quiet as possible with a comfortable temperature (around 19c seems to be best)
4. Never use your bedroom for work. The bedroom should be a place to relax only as it can be difficult to switch from 'work mode' to 'relax mode' when you finally do go to bed.
5. Supplement with 300mg of good quality magnesium, 3grams glycine, 3g inositol, or 1g theanine 1 hour before bedtime.
6. Turn off electronics AT LEAST 1 hour before bedtime. Avoid TV, video games, tablet & cell phone games. Try reading a good old fashioned book instead.
7. Keep a journal. Every night write down 3 things you are happy about or you have done that day before going to bed. It may make you feel that the day is complete and it's time to relax.
8. Have a regular sleep pattern.
Go to bed and wake up at the same time everyday. Studies have shown that going to bed at 10pm and waking up at 6am are the optimal times to sleep and most likely reflect the sleep patterns of our ancestors.
9. Stay healthy in general.
Eat at least 3 nutritious, low-GI meals everyday and avoid sugar & alcohol. Also, cut out ni****ne, if you smoke, quit smoking now. If you use ni****ne products, get off them ASAP. Ni****ne can make people nervous or anxious.
10. Eat dinner early and try some herbal teas which help to induce sleep & to relax.
Chamomile, Passion flower, Valerian, Lavender, Peppermint or kava kava. Having a cup of herbal tea after dinner can also help to avoid cravings for sweet things before bedtime.

16/02/2019

Seminar and Q&A with Peter Forsberg at work today. Great information and very interesting to learn about the development of his hockey career.

15/10/2018

Want to improve sleep?
Stay away from screens & wi-fi in the evening. Here’s a study with convincing results...!

Inadequate sleep quantity and quality is a public health concern with an array of detrimental health outcomes. Portable technological devices have become a ubiquitous part of adolescents’ lives and may affect their sleep duration and quality. The purpose of this study was to summarize published an...

07/05/2018

A group of Australian cancer experts release a world-first statement calling for exercise to be prescribed to all cancer patients, saying the evidence of its benefits is indisputable.

28/04/2018

Another great reason to put the electronics away and hit the gym instead.

Exposure to the kind of blue light emitted by outdoor LEDs, smartphones and tablets may increase your risk of breast or prostate cancer, a new study suggests.

11/09/2017

When people say healthy food is too expensive, they're obviously not looking around enough.

06/07/2017

The photo on the left is me, 50kg ago. And on the right, me just a few months ago at a weightlifting seminar. I see people struggling to lose body fat all the time, because their searching for a "magic trick" or go too extreme for a short time or burn out. But my advice is to #1: eat generally healthier instead of counting calories #2: focus on performance instead of "burning" calories. #3: keep consistent and recover properly

21/06/2017

Last strength training session for the season for these hard workers. The Arlanda Wings Ice Hockey team.

21/06/2017

My little man couldn't go to summer camp today because he hurt his foot yesterday while playing, so we went to the gym to do chin ups on the Romanian rings. Never too young to start doing chin ups. We are primates after all...!!!