Motivational Monday 5.27.24

Happy Monday Extra Milers! How are you going to go the EXTRA MILE this week? Failing to plan is a plan to fail. So let’s get to it!

🤯 10 Ways to Enhance Your Fat Loss Continued!…Get Hot and Cold!

#9. Exposing your body to hot and cold temperatures not only BOOSTS your immune system but it also helps FAT LOSS!

Have you ever tried a cold plunge or red light therapy??

There’s a reason they are getting so much hype. If you’ve been following us for awhile, you’ve seen Jamie do his morning cold plunge for 3 mins every day. The benefits are VAST! There are also incredible benefits to getting regular sunlight or red light therapy.

Cold plunges, also known as cold water immersion or cold baths, have several benefits for the body and mind. Here are some of the benefits of cold plunges:

1. Improved circulation: Cold water immersion causes vasoconstriction, which is the narrowing of blood vessels. When you immerse yourself in cold water, your blood vessels constrict, which helps improve circulation by redirecting blood flow to vital organs. Once you exit the cold plunge, the blood vessels dilate, allowing fresh blood to circulate throughout the body.

2. Reduced inflammation and muscle soreness: Cold plunges can help reduce inflammation in the body. The cold water constricts blood vessels, which can reduce swelling and inflammation in muscles and joints. It can also help alleviate muscle soreness after intense workouts.

3. Increased metabolism and calorie burning: Exposure to cold temperatures can activate brown fat, a type of fat that burns calories to generate heat. Cold plunges can increase metabolism and calorie burning, which may support weight loss and fat loss goals.

4. Boosted immune system: Cold water immersion has been found to stimulate the production of white blood cells, which are important for immune function. Regular cold plunges may help strengthen the immune system and improve its ability to fight off infections.

5. Enhanced mood and mental well-being: Cold water immersion can trigger the release of endorphins, which are natural mood-enhancing chemicals in the brain. It can also help reduce stress and anxiety, promoting a sense of relaxation and overall well-being.

6. Improved recovery and athletic performance: Athletes often use cold plunges as a part of their recovery routine. The cold water can help reduce muscle inflammation and promote faster recovery after intense exercise. It can also improve circulation, which aids in nutrient delivery to the muscles and removal of waste products.

7. Increased alertness and energy: The shock of cold water can have an invigorating effect on the body and mind. Cold plunges can help increase alertness, focus, and overall energy levels, making them a great way to start the day or combat fatigue.

But in addition to COLD, you need HOT too! It’s the EXTREMES that do so much good for our body.

Hot can be as simple as going outside and getting 10 mins of natural sunlight per day (no sunscreen or sunglasses).

Exposing yourself to natural sunlight, especially in the morning, can help regulate your body's internal clock and boost mood. This can indirectly support weight loss by improving sleep and reducing stress.

If you can’t get those 10 mins a day, then red light therapy is a great “supplement”! Check out our video on red light therapy and sun therapy!

Another simple way to get your HOT and COLD is to finish the last 30 seconds of your shower with cold water. Simple and very effective in aiding fat loss and boosting your immune system! 30 seconds of cold water at the end of your shower has shown to decrease work sick days by 30% in a year!!

To get your very own red light therapy device that you can use anytime and take anywhere click this link. For 25% off use code: EXTRAMILE

So go the EXTRA MILE friends and get EXTREME! 🥶🥵💪

5 Tips for a Personalized Supplement Regimen 🌟💊

1. Get Comprehensive Blood Work and Health Assessments 🩸🧪:

   • Identify Deficiencies and Imbalances 🔍⚖️: Start with a thorough blood test to check for vitamin and mineral deficiencies, hormone imbalances, and other biomarkers. This will provide a clear picture of your nutritional status and health needs.

   • Consult a Healthcare Professional 🩺👩‍⚕️👨‍⚕️: Work with a healthcare provider, such as a functional medicine doctor or a registered dietitian, who can interpret your blood work results and offer tailored recommendations based on your health profile.

2. Focus on Bioavailability and Quality 🌱✨:

   • Choose High-Quality Supplements 🌟💎: Opt for supplements from reputable brands that use high-quality, bioavailable forms of nutrients. Look for third-party testing and certifications to ensure purity and potency.

   • Avoid Fillers and Additives 🚫🌈: Select supplements that are free from unnecessary fillers, artificial colors, and preservatives. Pure, clean formulations are generally better absorbed and utilized by the body.

3. Tailor Supplements to Your Specific Goals and Conditions 🎯💪:

   • Targeted Nutritional Needs 🎯🍎: Based on your health assessment, prioritize supplements that address your specific deficiencies or health goals. For example, if you have low vitamin D levels, focus on a high-quality vitamin D3 supplement.

   • Condition-Specific Supplements 🦴🦠🧘: If you have particular health concerns such as joint pain, digestive issues, or stress, incorporate supplements known to support those areas, such as glucosamine for joints, probiotics for gut health, or adaptogens for stress.

4. Adjust Dosages Based on Lifestyle and Activity Levels 🏃‍♂️⚡:

   • Personalize Dosages 🧮🎯: Your lifestyle, activity level, and overall health status should influence the dosage of your supplements. For instance, athletes or individuals with high physical demands may need higher doses of certain nutrients like magnesium, omega-3 fatty acids, or protein.

   • Monitor and Adjust 📈🔄: Regularly track your progress and any changes in your health. Adjust your supplement dosages as needed, based on ongoing assessments and feedback from your healthcare provider.

5. Integrate Supplements with a Balanced Diet and Healthy Habits 🥗🧘‍♀️:

   • Complement, Don’t Replace 🥦🍽️: Supplements should complement a well-balanced diet, not replace it. Focus on consuming nutrient-dense foods and use supplements to fill in the gaps where necessary.

   • Consistency and Timing ⏰📅: Be consistent with your supplement regimen and pay attention to timing. Some supplements are best taken with meals for better absorption, while others might be more effective on an empty stomach or before bedtime.

By following these tips, you can create a personalized supplement regimen that effectively supports your unique health needs and helps you achieve optimal well-being! 🌟💊😊

Ashley and I both love Ascent Protein for one of our supplements. When you click on the link or the picture below and purchase you support the newsletter and we appreciate that so much.

Wellness Wednesday is next,

 Jamie and Ashley