When we are stressed, or experience stress there are changes in the brain and in the whole body. We experience the ‘stress response’ or ‘fight-flight’ response. When we are in danger or feel threatened our body gets ready and geared up to face up to it in the best possible way to survive. Our heart rate increases, muscles become tense, stress hormones are released and flood into the nervous system, fats and sugars release to create instant energy, the digestive system shuts down to save energy and the area of the brain which is used for clear decision making shuts down.

Sleep
Alcohol may help you fall asleep quickly, but the quality of your sleep may not be so good. Those who drink close to bedtime don’t get enough rapid eye movement (REM) sleep where important processes of dreaming and restoration occur. This lack of sleep impairs muscle recovery and reduces energy, meaning your workouts the next day will suffer.

KNOW YOUR RISK?

Women of all ages should take heart disease seriously. Those under the age of 65, and especially those with a family history of heart disease, need to pay close attention to the risk factors. Smoking is another contributing risk for heart disease more so in women than in men, so either quit or don’t start this unhealthy habit.

When we think of athletes and active people, we certainly don’t think of exercise being dangerous to their health. It makes sense that active people would be healthier than sedentary ones. The truth is, exercise and strenuous physical activity can increase our oxygen consumption in order to meet our energy demands.

QUALITY VS. QUANTITY

For an ideal sleep you need to go through several stages. Two of these phases are particularly important: Deep sleep is the most restorative stage of sleep when the body repairs itself, and studies suggest the most damaging effects of sleep deprivation are from inadequate deep sleep.

It is true to say that all fats are not created equal. In fact, fats such as cholesterol, saturated fats and trans fats are detrimental to one’s health when ingested in large quantities. Conversely, omega 3 fatty acids are one type of fat that possess countless health benefits.

Omega 3s have been shown to improve heart rate, cut the risk of blood clots, decrease plaque in arteries, reduce inflammation, lower blood pressure and boost good cholesterol (HDL).

Whether it’s your heart beating, nerves communicating or muscles pumping – your metabolism works 24/7 and is the source of your energy. To carry out these bodily functions, we require energy that ultimately comes from our food. Metabolic rate is affected by many factors, including our age, weight and genetics.

Believe it or not, exercise can be unhealthy if overdone. It’s known as overtraining.

When we exercise, we push our body, and this is normal. The exertion stimulates our muscles and cardiovascular system, which makes us fitter. But when we increase the frequency of our training, or up the intensity level, our bodies struggle to recover which can bring progress to a standstill, or even send it backwards.

Everyone is different so there’s no exact formula for how much exercise is the right amount. How quickly your body recovers is affected by experience, intensity, how often you train, nutrition, sleep and other lifestyle factors. But there are a few tell-tale signs it might be time to pull it back a little.

Getting fit isn’t just about bigger muscles, it also helps build brain cells. Here are five reasons why exercise makes you smarter, sharper and more productive.

Keep a bottle of water with you during the day:

While it might seem obvious, always carrying a water bottle with you will encourage you to keep sipping on water throughout the day. Keep a bottle on your desk at work, in your car or in your gym bag and you’ll have one with you wherever you go.

Including foods with protein in every meal and snack is essential for weight and fat loss. Protein containing foods help to make you feel fuller for longer period of time, preventing blood sugar spikes and dips.

Studies have shown that even just one alcohol-free month boosts both your short- and long-term health and can help you drink less in the months following.

 Diet and lifestyle changes can have a positive impact on blood pressure levels. Here are five ways to lower your blood pressure naturally.

When it comes to breaking a sweat, many people focus on bigger biceps and a trim waistline, but for some, that’s not enough motivation to get moving. Indeed, the phrase ‘exercise is medicine‘ is becoming increasingly recognized as a fundamental form of treatment for various lifestyle related diseases, including depression, diabetes, heart disease, asthma, some cancers, and hip fractures. Here are a few unexpected benefits of exercise that happen when you're active.

Yoga, an ancient practice and meditation, has become increasingly popular in today’s busy society. With many forms of exercise and training coming and going, yoga is one that has stood the test of time, having been around for more than 5,000 years. The word yoga means ‘to join or yoke together’. It brings your body and mind together, and is built on three main elements – exercise, breathing and meditation.

There are two main classifications of exercises: compound exercises and isolation exercises. In this post, we will cover exactly what a compound exercise is.

Drinking coffee is a well-established and much loved part of many of our daily routines, with the majority of us not surviving the morning without a cup of our favourite brew. Coffee has become not just something we drink to help us wake up in the morning, but a way of life and a real part of our culture. Something perhaps less thought about is the impact a coffee has on athletic performance and whether it can be used as an effective pre-workout stimulant.

Filling your fridge with healthy perishables makes whipping up nutritious meals a pleasure, not a chore. Fill your fridge with these 10 versatile ingredients.

Are you getting enough nutrients to power through your HIIT class or do you sometimes feel like you’re running on empty? Lookout for these 5 common signs you’re not eating enough to fuel your workout.

Starting a new training and eating regime often resembles the wheels of the bus. Everything is running smoothly until the wheels come off, motivation plummets and you have just finished the entire tub of Ben & Jerry’s. What next?