Welcome to your magnificent transformation! Regain your Wellness Body, Mind, & Soul through adopting a holistic lifestyle. #1 Love yourself Unconditionally and laugh a lot, let that shit go!
We are a holistic training facility taking a Body, Mind & Soul approach to overall wellness: You Are What You Ingest and are Exposed to physically, mentally and emotionally!! Your health Body & Mind is a reflection of this accumulation over time… Our programs are meant to serve as a guideline. Please contact us for professional assistance to develop and implement a program personalized to your specific health and wellness. Love & Light.. Skylar Cannon, Certified Personal Trainer and Yoga Instructor 858-776-0739 & Leanne Christie, certified Holistic Lifestyle Coach, Medical Exercise Specialist, Personal Trainer, Nutrition Consultant, Yoga Instructor 425-879-5201
6 Fundamental Principles of Holistic Health in order of importance.
Thoughts, Feelings, and Emotions: Your thoughts, feelings and emotions drive your wellness body, mind, and soul. Thought… beliefs… they trigger all bodily processes. Thoughts become things. We become what we believe! Joe Dispenza is one of our favorites for “how to” on transforming our thoughts, feelings and emotions. https://www.youtube.com/@drjoedispenza
Breathing, Meditation, and Habits: Self-time and being grounded and centered within yourself will allow joy in your life. Joe Dispenze is also a great resource for these practices https://www.youtube.com/@drjoedispenza
Hydration: Water is the world's most powerful cleaner. We are mostly water? Drinking Quality clean water, at least half your bodyweight in ounces daily, is key to physical wellbeing. Add 20 ounces for every workout. Pristine Hydro is our favorite water revival system https://pristinehydro.com/ . For a great system that is more affordable we choose ProOne gravity fed water systems https://prooneusa.com/ . Drink a good quality electrolyte in your water daily, we have a great one in studio.
Nutrition: Food and Supplements: The quality of what you put in your body is important. Customizing your diet to your unique and ever changing needs is important to your wellbeing.
We encourage eating a diet based on whole foods (nothing processed), clean keto or primal is great. We are also big fans of intermittent fasting and other fasting protocols for health, contact Leanne for more information.
We love BODYHEALTH supplements and carry them in the studio for a lower cost than you can purchase them elsewhere. We will beat anyones price by 5%. Their motto: “Optimizing Health and Vitality” means what it says. With a focus on quality and purity of ingredients, the BodyHealth products are crafted to help you achieve and maintain optimum health and vitality. Specifically, the BodyHealth objective is to educate others on how to improve and maintain the body's condition, and to provide them with the products needed to do that. Perfect Aminos are the number one supplement we recommend https://drive.google.com/file/d/1-tO2yLoiVZdPtVJ7YG38yXKlanJJvvI3/view?usp=sharing
INTERMITTENT FASTING PROTOCOL: eating window 8 hrs, fasting up 16 hrs .
this gives you a solid 16 to 18 hour fast. It is important that you time your eating so that you get a minimum 15 hour fast. Plan a 6 to 8 hour window in which you eat. We recommend beginning a fasting for health lifestyle by eating your last meal in the evening and postponing breakfast until you reach your fasting window goal. There are many other fasting protocols for specific health benefits, please ask us about them.
During Fast: You are fasting but can have 5-10 perfect amino tablets or 1-2 scoops perfect amino xp drink powder and if you like black coffee or tea (2 Tbs whole fat organic creamer optional). No sweetener.
Break Fast : Eat your first meal (Breakfast) approximately 15 hours from the moment you last ingested food or drink. Break your fast with protein and vegetables (salad with sea salt and extra virgin olive oil for dressing is perfect) and try to ingest 20 to 30 grams of protein (you can sub perfect amino’s) every couple of hours during your eating window.
Eat during your eating window. Finish all eating, snacking and drinking except water within 8 hours of your first meal. We recommend eating organic, non-gmo, whole food only. Lots of good fats, clean protein, and tons of veggies. Avoid sugar, processed foods, seed oils, artificial sweeteners, soda, energy drinks… Clean Keto with extra veggies or primal nutrition is perfect.
BodyHealth Perfect Amino (we carry these in studio): Take a second serving of perfect amino pre-workout or between meals. This will help keep you from succumbing to the hunger pangs and urges that throw so many people off this powerful health practice.
Check out the following links for more information.
Take Control of Your Health: 6 Intermittent Fasting Tips From Holistic Doctor | Mel Robbins Podcast
THIS Is Why Intermittent Fasting Never Worked For You | The Mel Robbins Podcast
Can You Eat Small Snacks While Fasting?
Adding Perfect Amino as a “fasting support” between meals helps you maintain your fast and get all the benefits of increased longevity, health, less disease, and enhanced performance. Now before we go, there’s one more level to maximize the benefits of fasting.
INTERMITTENT FASTING AND HGH: STRENGTH AND WELLNESS BODY HACK
Enhance Your Workout With Fasting:
Human Growth Hormone is one of the most important hormones for health and fitness.
And when you fast, Human Growth Hormone levels begin to rise. According to an article in Science Magazine [14], fasting can increase HGH production by up to 2000% in men.
This has a massive impact on the effectiveness of a workout. HGH is one of the master switches for triggering muscle growth [15]. And just by working out in a fasted state you can give a massive boost.
But the benefits don’t stop there. Because when you workout, you also get a boost in testosterone. So if you work out while in a fasted state, you get a synergistic hormone combo of HGH AND testosterone to help fuel your workout gains.
Add in the performance enhancing boost of Perfect Amino, and you have a performance enhancing perfect storm.
Eat These Things: EAT CLEAN, WILD CAUGHT, FREE RANGE, ORGANIC, GMO FREE, NATURAL HOW THINGS GROW! EAT WHOLE FOODS!
Carbohydrates: starchy vegetables, fruits… loaded with fiber and other great nutrients. The body’s synergist for burning fuel (fat & Protein). Choose gluten free always!
Baked potato
Sweet potato
Yams
Squash
Pumpkin
Steamed brown rice
Steamed wild rice
Pasta chickpea
Oatmeal Gluten Free
Barley
Beans
Kidney beans
Fruit
Grain Free High-fiber granola
Rice cake
Organic Corn Tortilla
Coconut meat products
Raw unfiltered honey
Proteins: the body's building block for recovery. We must ingest 15 to 25 grams every 2 hours because our bodies do NOT store protein and use our muscle if it is not available in our system. Limit dairy and soy! All meat wild grass-fed!
Organic Chicken
Organic Turkey
Wild Seafood
Wild Game
Naked Brand Shake
Garden of Life Shake
Lobster
Shrimp
10% lean Grass Fed Beef
Buffalo
Wild Salmon
Wild Trout
Raw Unpasteurized Dairy Products
*BodyHealth Perfect amino product: Pills, Powder, Power Meal Shake, bars
Vegetables: loaded with carbs, protein, vitamins, and fiber. By volume 80% your diet should be vegetable based. Try to eat raw or barely cooked. If you’re having trouble digesting veggies this is a clue that your gut health is compromised.
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green beans
Green peppers
Mushrooms
Spinach
Tomato
Peas
Brussels sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
*BodyHealth Greens or *BodyHealth Reds
Fats: ARE essential lubrication for the body and strength for your cells. Don’t be afraid of good fats… 30 to 50 grams a day for the average person.
Avocado (great snack)
Sunflower seeds
Pumpkin seeds
Wild Cold-water fish
Natural Nut butter
raw/soaked nuts
Organic Olive Oil
Flax seed
Raw Cashews
Hemp Hearts
Walnuts
Ghee
Whole Fat coconut milk
Cold pressed coconut oil Coconut Butter
Organic Butter
Lard
Raw Almonds
*BodyHealth Omega 3
Sleep and Rest: The regulatory functions of repair, regeneration and energy accumulation depend on balancing rest and activity. The average human needs at least 7.5 hours of sleep nightly. This is critical to overall wellness.
Fitness: Personal fitness must be tailored to your readiness which is determined by the above factors. Why… An inappropriate program could send your body into a fight or flight state, which would negatively impact your results.
GENERAL FITNESS GUIDELINES
Move Your Body every day, get outside for your cardio, lift heavy things, and do yoga! At least 210 minutes of fitness weekly.
Warm-up 5 to 10 minutes prior to any working out.
Strength Training: work each muscle group (back, bi, chest, tri, legs, shoulders) at least 1 time weekly doing 3 different exercise for each muscle group, 3 to 5 sets of 6 to 12 repetitions of each exercise using HEAVY weight (60% to 80% of 1 rep max). It should take 40 to 70 seconds to complete 6 to 12 reps, go slow! 2 seconds positive (when muscle is contracting concentrically/pushing/ lifting)-1 second hold at peak of contraction – 3 seconds negative (when muscle contracting eccentrically, down, or being pulled or pushed by weight). Do core exercises regularly.
Cardio: do it after strength training or stand alone at 65% to 85% effort depending on your fitness level. . Cardio is anything that raises your heart rate… you can jump on your bed! We recommend participating in interval training 5 to 20 minutes after workouts. This means Work HARD for 30 to 90 seconds followed by 20 to 90 seconds of recovery. This could be an intense 5 minute session of 60 seconds of work and 30 seconds of rest. Participating in outdoor activities has amazing health benefits! Do it! Please consult your trainer for intervals that are appropriate for you according to your fitness level and health conditions.
Stretching: Stretch for 10 minutes following your workouts. Hold your stretches for at least 1 minute statically, no bouncing. Increase stretch on exhalation. Do yoga at least 3 days a week if you can.
Consider practicing yoga for your body, mind, and soul!
We are here to support you in your transformation Body, Mind, & Soul. Please reach out for a free personalized consultation.
425-879-5201
Love and Light, Leanne & Skylar
Namaste!