The Science of Weight Loss & Understanding the Basics

When it comes to weight loss, the journey can often feel like navigating a complex maze. With countless diets, fitness fads, and conflicting advice, it’s easy to get lost in a sea of information.

But at its core, weight loss is grounded in a few fundamental principles backed by science. By understanding these basics, you can embark on a journey toward a healthier, fitter you.

In this comprehensive guide, we’ll explore the science of weight loss, break down the essential principles, and provide you with actionable tips to kickstart your journey. Plus, we’ll introduce you to Body20, where you can access expert guidance from Nutrition Doctors and Coaches to help you achieve your goals.

The Calorie Balance Equation

At the heart of weight loss lies the concept of calorie balance. It’s a simple equation: if you consume more calories than you burn, you’ll gain weight; if you burn more calories than you consume, you’ll lose weight.

Tip 1: Calculate Your Basal Metabolic Rate (BMR)

Your BMR represents the number of calories your body needs to maintain basic functions like breathing and digestion at rest.

Several online calculators can help you determine your BMR based on factors like age, gender, weight, and height.

The Role of Diet

To create a calorie deficit and lose weight, you need to adjust your diet. Here are some key considerations:

Tip 2: Practice Portion Control

Controlling portion sizes can help you manage calorie intake. Consider using smaller plates, measuring servings, and being mindful of portion sizes when dining out.

Tip 3: Choose Nutrient-Dense Foods

Opt for whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients while keeping calorie counts in check.

Tip 4: Mindful Eating

Pay attention to your body’s hunger and fullness cues. Avoid distractions while eating, and savor each bite. This can help prevent overeating.

The Role of Exercise

Exercise is another crucial component of weight loss. It not only burns calories but also helps build lean muscle mass, which can boost your metabolism.

Tip 5: Find Activities You Enjoy

Whether it’s dancing, hiking, cycling, or swimming, choose activities you genuinely enjoy. This makes it easier to stay consistent with your exercise routine.

Tip 6: Combine Cardio and Strength Training

A well-rounded fitness routine should include both cardiovascular exercises (e.g., running, brisk walking) and strength training (e.g., weightlifting). Strength training helps build muscle, increasing your calorie-burning potential.

Metabolism Matters

Metabolism refers to the chemical processes that occur in your body to maintain life. It includes two main components:

• Resting Metabolic Rate (RMR): The calories burned at rest.
• Non-Resting Energy Expenditure (NREE): The calories burned through physical activity and daily tasks.

Tip 7: Boosting Metabolism

While genetics play a role in metabolism, certain factors can influence it. Regular exercise, adequate sleep, and maintaining muscle mass can help boost metabolism.

The Role of Water

Staying hydrated is essential for overall health and can aid in weight loss. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary calorie consumption.

Tip 8: Drink Water Before Meals

Drinking a glass of water before meals can help you feel full, reducing the likelihood of overeating.

The Importance of Sleep

Quality sleep is crucial for weight management. Lack of sleep can disrupt hunger hormones, leading to increased appetite and weight gain.

Tip 9: Prioritize Sleep

Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.

Stress Management

Chronic stress can lead to overeating and weight gain. Finding effective stress management strategies is essential.

Tip 10: Practice Stress Reduction Techniques

Explore stress reduction techniques such as mindfulness, meditation, yoga, or deep breathing exercises to help manage stress and prevent emotional eating.

Join Body20 for Expert Guidance

Embarking on a weight loss journey can be challenging, but you don’t have to go it alone. Body20 offers a unique advantage with access to Nutrition Doctors and Wellness Coaches who can assess, assist, and advise on the most effective health and wellness approach tailored to you.

Ready to kickstart your journey toward a healthier you? Book your free demo at your nearest Body20 Studio to discover how our holistic approach to fitness and wellness can help you achieve your goals. We’re here to support you every step of the way.

In conclusion, weight loss is a science, but it’s also a personal journey. By understanding the basics and implementing these tips, you can take control of your health and work toward your fitness goals. Remember, it’s not just about losing weight; it’s about gaining a healthier, happier life.

Body20 Members have access to Nutrition Doctors and Wellness Coaches who assess, assist and advise on the most effective health and wellness approach for you.

Book your free demo at your nearest Body20 Studio to find out more.

Drive Community Wellness With a Body20 Franchise

Are you ready to embark on a journey that not only transforms your life but also enriches your entire community with the gifts of health and wellness?

Look no further, because Body20 is offering captivating franchise opportunities that go beyond business; they’re about becoming the heart of well-being in your neighborhood.

Unleashing the Power of Body20 Franchising

Imagine being at the forefront of a worldwide fitness movement. At Body20, we fuse state-of-the-art EMS technology with upmarket training studios and fast results, making Body20 an irresistible franchise opportunity.

Our franchise model is meticulously designed to guide you every step of the way, ensuring that you seamlessly transition into a passionate Body20 franchisee.

The Greater Impact of Wellness Entrepreneurship

Let’s delve into the profound significance of bringing the benefits of holistic health and wellness to your community:

Healthier Lives, Brighter Futures: As a Body20 franchisee, you become a wellness ambassador in your community.

Your studio becomes a place where individuals embark on transformative fitness journeys, leading to healthier, happier lives. The impact is not only physical but also emotional and psychological, setting the stage for brighter futures.

Community Unity: Your Body20 studio is more than a place for workouts; it’s a community hub. It’s where people come together, fostering a sense of unity and belonging.

Communities thrive when there are places that promote healthy living and social interaction.

Empowering Individuals: Your role extends beyond fitness training; you empower individuals to take control of their health.

You provide them with the tools and support they need to make lasting changes, helping them become the best versions of themselves.

Reducing Healthcare Costs: Communities that prioritise health and wellness tend to experience lower healthcare costs.

Regular exercise and a focus on well-being can prevent chronic diseases, reduce the burden on healthcare systems, and lead to cost savings for individuals and society.

Inspiring Future Generations: When children and young adults see a commitment to health and fitness in their communities, it sets a powerful example.

It inspires the next generation to prioritidse wellness from an early age, creating a lasting impact on society.

Supporting Mental Health: Wellness isn’t just about physical health; it also encompasses mental well-being. Your Body20 studio can provide a safe space for individuals to manage stress, build resilience, and find balance in their lives.

Boosting Local Economies: Successful businesses, like Body20 franchises, contribute to the economic vitality of communities. They create jobs, generate revenue, and attract customers to the area, boosting the local economy.

A Rewarding Journey for You and Your Community

Becoming a Body20 franchisee means more than owning a fitness studio; it means becoming a catalyst for positive change in your community.

Your investment includes all Body20 equipment, furniture, marketing, and operator training.

Moreover, we generate leads nationally through online mechanisms, delivering potential clients directly to your studio.

Don’t underestimate the transformative power of wellness entrepreneurship. It’s an opportunity to make a lasting impact on your community’s health, happiness, and future.

Join Body20, and let’s empower individuals to live their best lives together.

Venturing into franchise opportunities with Body20 isn’t just a business decision; it’s a lifestyle choice, a commitment to community, and a pledge to be a force for well-being.

Book a Franchise Discovery Session via http://z72.16b.mywebsitetransfer.com/start-your-own-body20-franchise to find out more information about our locations and studio options. Together, we’ll create a healthier, happier society.

Book your free demo at your nearest Body20 Studio to find out more.

The Role of Nutrition in Your Fitness Journey

We are all familiar with quick fixes and flashy trends, it’s easy to forget that true health is a tapestry woven from multiple threads.

Nutrition, often the unsung hero in this intricate design, plays a pivotal role that cannot be overlooked.

Whether you’re striving for peak athletic performance or simply seeking to conquer your daily challenges, the contents of your plate matter.

At Body20, we’ve taken this truth to heart, forging partnerships with nutrition leaders like Truly Good Food and 13Nutrition to enhance your holistic fitness journey.

Join us as we dissect the profound interplay between nutrition and fitness, while sharing invaluable tips to empower your personal health odyssey.

The Plate and Performance

Consider this scenario: you’re gearing up for an intense Electric Muscle Stimulation (EMS) training session. Your muscles are about to undergo a symphony of contractions, demanding energy, endurance, and efficient recovery.

Here’s where your nutrition enters the spotlight. Just like a high-performance car needs premium fuel, your body needs the right nutrients to perform at its peak.

Balanced meals rich in complex carbohydrates, lean proteins, and healthy fats become the foundation of your vitality.

Tip 1: Prioritize Pre-Workout Fuel – Consume a snack that blends carbohydrates and proteins about 30-60 minutes before your workout. This could be a banana with almond butter or a Greek yogurt with berries.

Fueling Greatness

Truly Good Food and 13Nutrition aren’t mere names; they’re allies in your pursuit of a well-rounded life.

Through collaborations with the Body20 Nutrition Doctors, these partnerships offer more than products – they’re a holistic approach to nourishment. From Truly Good Food’s selection of nutrient-dense, organic ingredients to 13 Nutrition’s range of supplements designed to complement your fitness goals, these brands align seamlessly with the Body20 philosophy.

Tip 2: Embrace Whole Foods – Opt for foods with minimal processing, as they retain their natural nutrients. Explore Truly Good Food’s offerings for high-quality, organic ingredients that form the building blocks of nourishment.

A Guiding Light for Health Starters

Navigating the world of nutrition can be daunting, but it doesn’t need to be. Begin with the basics, such as staying hydrated.

Water is your body’s best friend, supporting digestion, circulation, and overall well-being. Another fundamental is balance.

Aim to create meals that combine protein, healthy fats, and complex carbohydrates to sustain your energy levels and satiety.

Tip 3: Stay Hydrated – Carry a reusable water bottle with you throughout the day as a visual reminder to drink water regularly.

From Transformation to Inspiration

Real success stories emerge when dedication meets science-backed strategies. Body20 members have witnessed remarkable transformations by coupling our EMS workouts with proper nutrition.

Increased endurance, boosted metabolism, and elevated mood are just some of the benefits they’ve reported. One common thread in their stories? Mindful eating. Rather than viewing food as a means to an end, they’ve embraced it as fuel for their journey.

Tip 4: Practice Mindful Eating – Savor each bite, chew slowly, and listen to your body’s hunger and fullness cues. This practice fosters a healthier relationship with food.

Embrace the Nutritional Revolution

As you embark on your own health journey, remember that nutrition isn’t an isolated realm – it’s an integral part of your well-being mosaic.

It’s the catalyst that can elevate your fitness regimen, transforming it from a routine to a lifestyle.

Dive into the power of nutrition and explore how Truly Good Food and 13Nutrition, alongside our expert Nutrition Doctors, are shaping the way you nourish your body.

Tip 5: Plan and Prep – Dedicate a day to meal prep. Chop vegetables, cook proteins, and assemble easy-to-grab snacks. This minimises the chances of opting for less nutritious options in a rush.

From the vibrancy of your workouts to the clarity of your mind, nutrition is the silent architect weaving magic into every facet of your well-being.

And so, are you ready to embark on a journey of nourishment and vitality? Book your free demo at your nearest Body20 Studio to find out more about how we help our Members on their journeys to a well-rounded and balanced lifestyle.

Book your free demo at your nearest Body20 Studio to find out more.

The Body20 Method to Harmonious Health

In a world that often compartmentalises different aspects of life, we sometimes forget that we are a complex web of interconnected elements.

Just like a well-oiled machine, every part of our being contributes to our overall well-being. At Body20, we understand that achieving optimal health is about nurturing the mind, body, and soul in unison.

Welcome to a deep dive into The Body20 Method, where we bridge the gap between mental and physical health to create a harmonious and holistic approach to well-being.

The Mind-Muscle Connection: Where Mental and Physical Health Converge

Have you ever noticed how your mental state can influence your physical performance during workouts? Conversely, have you experienced the boost in mood and mental clarity after a satisfying exercise session?

This phenomenon is what we call the mind-muscle connection, and it’s a vital aspect of overall well-being. The intricate interplay between our thoughts, emotions, and physical body is undeniable.

Hormones, neurotransmitters, and even stress levels can profoundly impact our physical capabilities.

Consider a day when you wake up feeling stressed and overwhelmed. Your workout might feel more challenging, and you may struggle to lift the same weights you normally do.

On the flip side, when you’re in a positive mindset, your physical performance tends to soar. Understanding this connection is the first step towards harnessing its power for a balanced and healthier life.

Body20’s Holistic Training: More Than Just Physical Fitness

At Body20, we’ve created a training approach that transcends the boundaries of traditional fitness methods.

Our Electric Muscle Stimulation (EMS) sessions are not only efficient and effective for building muscle and burning fat, but they also tap into the mind-muscle connection.

The controlled electrical impulses used in EMS training activate deep muscle fibers that are often challenging to target through conventional workouts.

But it doesn’t stop there – EMS training also stimulates the release of endorphins, those feel-good neurotransmitters that boost your mood and alleviate stress.

This unique combination of physical and mental benefits sets Body20’s approach apart. We’re not just sculpting bodies; we’re sculpting resilient minds and fostering a sense of well-being that radiates from within.

Meditation and Movement: Cultivating Mindfulness in Fitness

Incorporating mindfulness practices into your fitness routine can amplify the benefits of both mental and physical activities.

Meditation, often associated with tranquility and mental clarity, can find its place amidst the movement of exercise. Engaging in mindful movement means being fully present during your workouts – feeling each muscle contraction, focusing on your breath, and immersing yourself in the experience.

Imagine combining the serenity of meditation with the vitality of exercise.

It’s about more than just burning calories; it’s about nurturing your mental state while taking care of your body. This harmonious integration of mindfulness and movement can elevate your fitness routine to a higher level of holistic well-being.

The Essence of The Body20 Method: A Symphony of Health

At Body20, we believe in a more profound approach to health and fitness. It’s not about compartmentalising various aspects of well-being; it’s about creating a symphony of health where every instrument – your mind, body, and soul – plays in harmony.

The Body20 Method is about recognising that your well-being is a multi-faceted gem that requires attention, care, and balance.

Embarking on a journey with Body20 isn’t just about signing up for workouts; it’s about committing to a lifestyle that nourishes all aspects of your being.

It’s about taking that holistic approach that ensures you not only look good but feel good too. When you step into a Body20 studio, you’re stepping into a haven where fitness isn’t just a physical endeavor – it’s a journey of self-discovery, resilience, and well-being.

Embrace The Body20 Method to Harmonious Health

If you’re intrigued by the idea of uniting your mind and body for a more balanced life, we invite you to explore The Body20 Method further by booking your free demo at your nearest Body20 Studio to find out more.

Step into a world where your mental and physical health converge, and where well-being isn’t just a goal but a way of life. The Body20 Method is your invitation to embrace the journey of harmonious health.

Book your free demo at your nearest Body20 Studio to find out more.

20 Minutes to a Balanced Life With Our Time Efficient Approach

Hey there, fellow time-strapped folks! In a world that races faster than Usain Bolt, finding a pocket of time for your well-being can feel like a mission impossible.

But guess what? Your health doesn’t need to take a back seat. Welcome to our world at Body20, where we’ve cracked the code to maximizing your time for holistic health.

Unveiling the 20-Minute Magic: Your Gateway to Balance

We’ve all been there – juggling work, family, social life, and oh yes, somewhere in there, you need to squeeze in ‘fitness’.

Here’s where Body20 steps in with a superhero cape. Say hello to our 20-minute EMS sessions – a smart, efficient, and downright magical way to not only stay fit but also embrace a balanced lifestyle.

Conquering the Time Challenge

Let’s face it: carving out an hour or more for the gym isn’t always feasible. We get it. That’s why Body20 exists – to cater to your jam-packed schedule without compromising your health goals. Our 20-minute sessions are your golden ticket to fitness, designed for those who hustle hard and still want to rock their health game.

Quality Meets Efficiency

At Body20, we’re not about mindless reps or hours spent on the treadmill. We’re about making every second count.

Our 20-minute sessions are like a concentrated dose of fitness excellence. You see, Electric Muscle Stimulation (EMS) takes your workout to a whole new level – targeting those muscles that tend to play hide-and-seek in longer workouts. It’s like fitness on steroids, but the legal kind!

More than Muscles

Sure, muscles are cool, but we’re about more than that. Our focus is on promoting a balanced lifestyle. It’s not just about lifting weights; it’s about lifting your energy levels, your mood, and your overall well-being. A balanced life isn’t just a buzzword here; it’s our North Star.

Your Wellness, Your Way

One size fits none. That’s why our results-driven programmes are tailored to fit your unique needs.

We’re not here to impose a one-size-fits-all routine on you. Instead, we craft a fitness plan that syncs perfectly with your life, goals, and aspirations. Efficient? You bet. Effective? Absolutely.

Unlocking the Secret

Ready to unravel the secret of mastering time for a balanced life? Your answer is just a click away.

Let Body20 help you to redefine your fitness game. Say goodbye to endless hours at the gym and welcome the era of time-smart fitness.

You’re not just stepping into a fitness routine; you’re stepping into a lifestyle that resonates with your whirlwind world.

No more compromises, no more time crunches – just a perfectly balanced, time-smart way to rock your health journey.

Curious?

Book your free demo at your nearest Body20 Studio to find out more.

Cracking the Code to Optimal Holistic Health

Hey there, health enthusiasts and curious minds! In a world where we’re constantly fine-tuning our gadgets and streamlining our routines, have you ever thought about giving the same TLC to your health?

We’re all about making our work lives efficient and our devices smarter, but what about our own well-being? This is where the magic of The Body20 Method steps in – it’s not just your usual fitness plan; it’s a holistic, life-transforming blueprint.

So, imagine this: a journey that’s not just about sweating it out in the gym (although there’s some of that too!). It’s about blending the best in nutrition, mental strength, and physical prowess. It’s about fusing these elements into an artful symphony of well-being that you’ll want to dance to every day.

Taking a Deeper Dive into The Body20 Method

At Body20, we aren’t just about the reps and sets; we’re about crafting a healthy lifestyle that’s as unique as your fingerprint.

It’s called The Body20 Method, and trust us, it’s a total game-changer. Instead of fitting into a one-size-fits-all box, we’re all about understanding your individual needs, dreams, and aspirations.

It’s not a ‘do it because we said so’ thing; it’s a personalized journey that fits snugly into your life.

Crafting Well-being with Three Core Pillars

Physical Training: Alright, let’s talk about workouts. But hey, we’re not giving you those typical gym routines you’ve seen so many times before. We’re diving into Electric Muscle Stimulation (EMS), a futuristic way to fire up your muscles.

It’s like a turbo boost for your fitness journey, targeting those deep muscle fibers for ultimate impact. Why settle for good when you can go for awesome?

Nutrition: Time to talk about your food intake! This isn’t about the latest diet fad; it’s about nourishing your body like the superstar it is.

We’re talking about food that’s not just a delicious treat but also the fuel that’ll make your workouts count. Think of us as your personal food whisperers, guiding you toward choices that’ll make your taste buds sing and your body thrive.

Mental Well-being: A healthy mind is like the secret sauce to a rockin’ life. Amidst all the chaos, we’re here to remind you to breathe, chill, and be present.

Our expert coaches know that life can sometimes throw a curveball, and they’re armed with mindfulness techniques and stress-busting hacks that’ll make your mind as strong as your muscles.

Science Meets Experience

Guess what? The Body20 Method isn’t a whimsical concoction; it’s rooted in science and backed by real-life know-how.

Our team of expert coaches isn’t just here for the push-ups; they’re here to guide you through a transformation that’s as smart as it is effective. It’s all about results, and we’ve got the formula that you need to reach your health and fitness goals.

Where Transformation Begins

Picture a life where you don’t just get by; you thrive. A life where you wake up feeling like a dynamo, conquer your challenges with gusto, and relish every victory.

The Body20 Method is the key to that door. It’s not about a quick fix; it’s about a journey that molds you into the best version of yourself. It’s about opting for a lifestyle that’s healthier, more vibrant, and more you.

Say goodbye to cookie-cutter fitness programmes. Say hello to a holistic approach that takes your well-being to a whole new level.

The Body20 Method isn’t just about ‘doing’; it’s about ‘becoming’. Becoming the healthiest, happiest version of yourself.

Your Journey Starts Now

Ready to kick-start a holistic health revolution? The Body20 Blueprint isn’t just another trend; it’s your ticket to a well-rounded, full-spectrum life.

Our seasoned Body20 Coaches are here to guide you through this transformative journey. They’re not just experts in the field; they’re your partners in progress.

Book your free demo at your nearest Body20 Studio to find out more.

The Mind-Body Connection: Harnessing the Power of Visualisation with Body20

The power of the mind extends far beyond what we can physically see or touch.

At Body20, we recognise the profound impact of the mind-body connection on your fitness journey.

Visualisation, a potent mental technique, can transform the way you approach workouts, enhance motivation, and unlock your true athletic potential.

In this article, we’ll delve into the concept of visualisation and explore its positive influence on fitness performance.

Discover how mental imagery can boost focus, motivation, and athletic achievements, and learn how to incorporate visualisation exercises into your pre-workout routines and recovery periods.

Let’s explore real-life examples of athletes who have leveraged the power of visualisation to overcome challenges and achieve greatness.

As a Body20 member, you have the opportunity to harness the mind-body connection to optimise your EMS training sessions for a transformative fitness experience.

Understanding Visualisation and its Impact on Fitness

Visualisation is a powerful technique that involves mentally creating vivid images and scenarios. By harnessing the mind’s ability to imagine success, athletes can experience numerous benefits:

• Enhanced Motivation: Visualisation helps athletes develop a clear vision of their goals, igniting a deep sense of motivation to work towards achieving them.
• Improved Focus: Engaging in mental imagery sharpens focus and concentration during workouts, preventing distractions and improving performance.
• Confidence Boost: Visualising successful outcomes builds self-confidence, encouraging athletes to approach challenges with a positive mindset.

Incorporating Visualisation into Your Fitness Routine: Empower yourself by integrating visualisation exercises into your pre-workout preparation and post-workout recovery:

Pre-Workout Visualisation:

• Find a Quiet Space: Sit or lie down in a comfortable, distraction-free environment.
• Close Your Eyes: Shut out external stimuli to fully immerse yourself in the visualisation process.
• Create Your Scenario: Envision yourself performing flawlessly during your upcoming workout. Picture the movements, the energy, and the sense of accomplishment.
• Engage All Senses: Make the visualisation experience vivid by incorporating sounds, sensations, and emotions associated with your success.
• Feel the Triumph: Embrace the feeling of achievement, as if you have already accomplished your fitness goals.

Post-Workout Recovery Visualisation:

• Reflect on Your Performance: After your workout, take a few moments to mentally review your achievements, focusing on the positives and areas of improvement.
• Relax and Recharge: Use visualisation to unwind and recover mentally. Picture your body healing and rejuvenating, ready for the next challenge.

Real-Life Athletes’ Success Stories with Visualisation

Learn from the experiences of renowned athletes who attribute their success to visualisation techniques:

• Michael Phelps: The Olympic swimmer used visualisation to mentally rehearse every stroke, turn, and race, enhancing his focus and confidence in the pool.
• Serena Williams: The tennis legend incorporates visualisation to envision herself executing winning shots and dominating opponents, fueling her competitive spirit.

Optimising EMS Training with Visualisation

At Body20, we encourage our members to combine the power of EMS training with visualisation techniques:

• Set Clear Goals: Before each session, visualise the specific goals you aim to achieve during your EMS workout, such as increased strength or improved muscle tone.
• Connect with Your Muscles: During EMS training, visualise your muscles contracting and engaging, maximising the mind-muscle connection for optimal results.
• Embrace Progress: After each session, visualise the progress you’ve made, celebrating your achievements and setting new targets for future workouts.

The mind is a potent tool that can shape your fitness journey and transform your Body20 training experience.

By harnessing the power of visualisation, you can boost motivation, improve focus, and achieve athletic feats beyond what you thought possible.

Take time to incorporate visualisation exercises into your pre-workout routines and recovery periods, using the mind-body connection to your advantage.

Draw inspiration from the success stories of renowned athletes who have leveraged visualisation to conquer challenges and reach greatness.

At Body20, we are committed to providing a comprehensive approach to fitness that acknowledges the vital role of the mind.

Embrace the power of visualisation to optimise your EMS training sessions and unlock the full potential of your body and mind.

Your mental imagery can become a driving force, guiding you toward a stronger, fitter, and more empowered version of yourself.

Embrace the power of visualisation today, and witness the extraordinary impact it can have on your fitness journey with Body20.

Body20 Members have access to Nutrition Doctors and Coaches who assess, assist and advise on the most effective health, fitness and wellness approach for you.

Book your free demo at your nearest Body20 Studio to find out more.

Nootropics – Unlock Your “A” Game

We are not limitless beings. Yet we all strive to our own goals as best we can (in varying levels of success, so don’t panic). As much as we exercise our bodies and try to either maintain fitness or achieve a specific look or outcome, we need to remember that our brains need exercise, and sometimes a boost too.

In this article we take a look at how Nootropics can help boost and enhance cognitive function and the role they can play in improving your fitness.

What Are Nootropics & How They Can Help Athletes?

Much can be said for brain exercises, from puzzles to mindfulness, but what can we do aside from cracking through a sudoku over our morning oats?

That’s where Nootropics come in. As much as Hollywood wants us to believe there is a magic pill that will turn you into some kind of mind wizard, there are supplements & foods available that can definitely give us an edge mentally. These are broadly termed “nootropics”.

Nootropics are substances that are believed to enhance cognitive or brain function and improve mental performance. They are sometimes referred to as “smart drugs” and can come in a variety of types. Nootropics could be natural compounds, synthetic chemicals, and even certain foods and herbs.

Types of Nootropics

• Racetams: these are a class of synthetic compounds that are known for their cognitive-enhancing effects. They are believed to improve memory, learning, and focus by modulating neurotransmitters and receptors in the brain.
• Nutritional Nootropics: nutrients like vitamins B6, B12, C, and E, as well as minerals like magnesium and zinc, play crucial roles in brain health and function. Supplementing these nutrients can support optimal brain performance.
• Neuroprotective Nootropics: These substances, including antioxidants like resveratrol, CoQ10, and alpha-lipoic acid, protect the brain from oxidative stress and inflammation. By preserving brain cells and reducing damage, they help maintain nerve function within the brain.

Some foods that are known ‘brain boosters’ are things like:

• Salmon – rich in omega-3 fatty acids, & docosahexaenoic acid which is essential for brain health.
• Broccoli – a good source of antioxidants and compounds called glucosinolates, which provide aid with stress response. They’re also found to give protection against cancer too!
• Dark Chocolate – containing flavonoids and antioxidants that improve blood flow to the brain, enhance cognitive function, and provide a mood boost.
• Green Tea – contains small amounts of caffeine and L-theanine, which can promote focus and attention.
• Pumpkin Seeds – These seeds are rich in antioxidants, magnesium, iron, zinc, and fatty acids. They help improve memory and boost our moods.

Bean Me Up

One source of jump starting our minds and bodies is caffeine. Many bodybuilders use caffeine in the way of pre-workout stimulant drinks, but often times these can cause a caffeine crash.

Just a single cup of black coffee is plenty to get your brain and body ready for a hard session in the weights section, or anywhere in the gym. Caffeine increases alertness, wakefulness, and focus. They work by boosting the activity of neurotransmitters like dopamine and norepinephrine.

Neurotransmitters are the molecules that flow between nerve cells.

Synthetic Nootropics

Working with the chemistry in your brain, synthetic nootropics stimulate the neurotransmitters in your brain. They can boost levels of dopamine, the feel-good hormone, to uplift your mood and motivation.

One type is acetylcholine, a memory enhancer, to give your recollection skills a serious upgrade. Racetams are another type and are believed to work by modulating these hormones and receptors in the brain, particularly those involved in learning, memory, and cognitive function.

They may enhance nerve communication, improve blood flow to the brain, and protect brain cells from oxidative stress.

Synthetic nootropics are however still a bit of a grey area in terms of scientific research. While some early studies suggest their potential benefits, we’re still uncovering the full extent of their powers. So, tread with caution and consult your physician before trying any.

In Conclusion

We need to get our mind reps in, make our brains sweat. But even our brains need some help sometimes. Remember that combining nootropics with a healthy lifestyle that includes regular exercise, a balanced diet, quality sleep, and stress management is crucial for maximizing cognitive performance. Any nootropic, be it natural or synthetic, takes time to take effect. There is no such thing as a quick fix, you have to do the work, and keep mindful of your own health, mental and physical.

Body20 is an all-encompassing, holistic approach to physical, and mental well-being. The mind & body are an ecosystem, and we understand the value of taking care of it all. Body20 members get access to Nutrition Doctors and Wellness Coaches to assist in improving the quality of their lives.

Book your free demo at your nearest Body20 Studio to find out more.

Tips To Lower Cholesterol

Cholesterol and the conversation around it can often be scary and intimidating, but with proper diet and lifestyle changes, cholesterol can be managed very easily, and relatively quickly.

Cholesterol is a waxy, fat-like substance that is naturally produced by your body and is also found in certain foods. It plays important roles in the body, such as building cells and producing hormones.

However, having too much cholesterol in your blood can be harmful to your health, so let’s take a look at how you can better manage your levels.

Types Of Cholesterol

Cholesterol can be classified into two types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is often referred to as “bad” cholesterol because it can build up in your arteries, forming plaques that can restrict blood flow and increase the risk of heart disease.

HDL cholesterol, on the other hand, is often called “good” cholesterol because it helps remove excess cholesterol from the bloodstream, reducing the risk of heart disease.

High levels of LDL cholesterol, combined with other factors like a poor diet, lack of exercise, smoking, and genetics, can lead to a condition called hypercholesterolemia. This condition increases the risk of developing heart disease, heart attacks, and strokes.

5 Tips To Lower Cholesterol

Tip #1: Incorporate Healthy Fats into Your Diet

Incorporating healthy fats into your diet is an essential part of maintaining a balanced and nutritious eating plan. One way to do this is by including sources of unsaturated fats in your meals.

Foods such as avocados, nuts, seeds, and olive oil are rich in monounsaturated and polyunsaturated fats, which are beneficial for heart health. You can add sliced avocado to salads, sprinkle nuts or seeds on top of yogurt or oatmeal, and use olive oil as a dressing or for cooking.

Another option is to include fatty fish like salmon, tuna, or mackerel in your diet, as they provide omega-3 fatty acids that support brain and heart health.

Tip #2: Enjoy a Heart-Healthy Breakfast Everyday

Enjoying a heart-healthy breakfast every day is a great way to start your morning and support cardiovascular health. To achieve this, focus on incorporating nutritious choices into your morning meal.

Opt for whole grains like oatmeal or whole wheat toast, as they provide fibre and help regulate cholesterol levels. Include fruits such as berries, bananas, or citrus fruits, which are rich in antioxidants and vitamins. Greek yogurt or low-fat dairy products can provide calcium and protein while keeping saturated fat intake low.

To add healthy fats, consider topping your breakfast with a sprinkle of nuts or seeds.

Tip #3: Switch to Whole Grains & Reduce Refined Carbs

Switching to whole grains and reducing refined carbs is a crucial step towards a healthier diet. Start by substituting refined grain products like white bread, pasta, and rice with their whole grain counterparts.

Whole grains, such as whole wheat, brown rice, and quinoa, retain their fibre and nutrients, providing more sustained energy and better digestion. Incorporate whole grains into your meals by enjoying whole grain cereals, oats, or whole grain bread for breakfast, and using whole grain options for lunch and dinner.

Gradually decrease your consumption of refined carbohydrates like sugary snacks, sodas, and processed foods. Oats are well known for lowering cholesterol and should be the first change you make.

Tip #4: Eat More Vegetables & Fruits High in Vitamin C

Eating more vegetables and fruits high in vitamin C is a simple and effective way to boost your immune system and lower your cholesterol. Start by incorporating a variety of colourful vegetables into your meals.

Bell peppers, broccoli, kale, spinach, and tomatoes are all excellent sources of vitamin C. Include them in salads, stir-fries, or as side dishes. When it comes to fruits, citrus fruits like oranges, grapefruits, lemons, and limes are renowned for their high vitamin C content.

Tip #5: Foods to Avoid

• Red meat – Steak, beef roast, ribs, pork chops, and ground beef typically possess elevated levels of saturated fat and cholesterol. Opt for 90% lean mince, lean beef cuts (such as sirloin, tenderloin, fillet, pork loin, or tenderloin), and emphasize leaner alternatives for animal protein, such as baked skinless poultry or lean mince poultry.
• Fried Foods – French fries, fried chicken with the skin, and other foods prepared in a deep fryer contain substantial levels of saturated fat and cholesterol due to the oil used for cooking.
• Fast Foods & Processed Meats – Fast-food intake is a major risk factor for numerous chronic conditions, and processed meats, such as sausages, bacon, and hot dogs, are high cholesterol foods that you should limit in your diet. Every hot dog you eat is said to take 36 minutes off your life they are so unhealthy.
• Liver is a lean meat that has a high cholesterol content. However, it is low in saturated fat and rich in essential nutrients like iron, copper, zinc, and vitamins A, B, and D. While liver is generally considered a nutritious food, it should be consumed in moderation due to its high vitamin A content.

Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. Exercise is essential too, especially on the cardio side. Running, cycling, and swimming are highly recommended.

If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low, and make the journey easier.

Have a look at some of our favourite healthy foods here. Speak to any of our Body20 Wellness Coaches, they have a wealth of information on lowering cholesterol and getting you and you body back into tip top shape.

Body20 is an all-encompassing, holistic approach to physical, and mental well-being. The mind & body are an ecosystem, and we understand the value of taking care of it all. Body20 members get access to Nutrition Doctors and Wellness Coaches to assist in improving the quality of their lives.

Book your free demo at your nearest Body20 Studio to find out more.

Pre & Post Workout Rituals

Getting your workout in makes sense to be the most important part of your fitness journey, in that whatever you do outside of your gym time doesn’t matter, so long as you get your reps in.

However, we all know that is not the case. It’s a lifestyle, and you can make it as intense as you feel comfortable.

Here are a few factors to be mindful of to ensure you’re maximising your workout time inside and outside of the gym.

Before You Train

Sleep

We often talk about sleep. It is vital to get quality rest in, for both mind and body. Your body does most of its healing and growth when you sleep.

Take a look at our article on how to maximise your sleeping routine, and feeling ready to go in the mornings. Wake up & grab a glass of water.

Eat

You’re about to put your body through its paces, and you’re going to need fuel. As a pre-workout meal, you’re going to need carbs, protein, and sugar. If you’re having toast, make it whole wheat. If you’re having oats, try honey instead of processed sugar.

Smash in a cup of black coffee as your pre-workout, or if you prefer, a pre-workout supplement. Be careful with these, they are packed full of caffeine, and can sometimes have a bad reaction in some people.

If you’re having a protein shake, make sure it’s a trusted, quality brand, as not all proteins are created equal. Have a glass of water too, and fill and pack your water bottle.

Get Dressed For Success

Make sure you’ve chosen the right kit for the day. Appropriate shoes, pants, leggings, top, a sports bra, and gloves. Not every session demands the same clothes. And gents, please make sure your shorts aren’t too baggy… The wall mirrors miss nothing

Be Mindful

On your way to your session, take some thinking time and focus on what you want to achieve in your session. What muscle group or area will you be targeting? What kind of exercises will you be doing? What level of workout will you be putting in?

This will help motivate you in your session, and ensure you don’t walk around the gym lost, wondering which machine to use next.

Stretch It Out

Injuries are not fun. Especially when they put you out of action for weeks at a time. One of the best ways to prevent injuries before they happen is to properly stretch and warm up your muscles.

Jump onto an exercise bike for a 5-10 minute cycle, and then focus on stretching out whatever muscles you’re working on for that session.

This also gets your blood flow up, which will ensure you’re getting nutrients and oxygen pumped into your muscles getting them ready for some hard work. Drink some more water.

Hydrate

If you’ve followed the last few tips properly, you should be hydrated and ready to go. Plenty of water is vital before, during and after your session.

After Your Workout

Cool Down

Just like stretching before your session, a stretch after is as important. This will gradually lower your heart rate and allow your body to recover faster. A good, slow stretch will promote flexibility and prevent muscle soreness. Have a glass of water too

Refuel

Your body has just depleted its energy stores, and no matter your fitness goal, you’re going to need to replenish. This could be in the form of a small snack, and another protein shake is also recommended, maybe grab a banana too. And definitely have a glass of water.

Grab A Shower

You’ve just put your body through a great session, well done! Maybe grab a shower to cool down, rinse off, and continue your day. You don’t need to drink a glass of water in the shower though. That’s up to you.

And Rest

Allow your body sufficient time to rest and recover between workouts. This includes getting quality sleep, practising stress management techniques, and listening to your body’s cues for rest days when needed. Your rest days are as important as your workout days. And keep drinking your water…

Body20 is an all-encompassing, holistic approach to physical, and mental well-being. The mind & body are an ecosystem, and we understand the value of taking care of it all. Body20 members get access to Nutrition Doctors and Wellness Coaches to assist in improving the quality of their lives.

Book your free demo at your nearest Body20 Studio to find out more.