10 Effective Fat Loss Exercises to Try At Home

Greetings to our valued members! We’re thrilled to announce that we have successfully transitioned to our new booking platform, Momence. We understand that change can sometimes be a bit unsettling, but rest assured, we’ve made this transition as seamless as possible. To help you adapt to our new system effortlessly, we’ve compiled a set of Frequently Asked Questions (FAQs) below. Please take a moment to peruse through them: How to get Momence as a Previous or Current Member We’ve gone ahead and created your account on Momence, ensuring that your existing info, history, memberships and bookings are seamlessly integrated. To proceed, you just need to establish a new password, click here. How to get Momence as a New Member New members are entitled to a 7 Day Free Trial! So please click this link and follow the steps to get fully set up. Want to get the most out of this new App? I strongly suggest checking out this new app on your desktop or mobile browser using this link . Here you will have access to our Refer & Earn feature, Online store and much more! How to Book a Session? Effortlessly book classes and move around the app after watching these quick videos ! Updating Billing and Payment Information Open Mobile App > My Account > Payment Method > Enter payment details Easy as that! This can also be done on your desktop using this link . Communication Once you have signed up with Momence, you will get txt messages from Tristan (0483 907 185). Feel free to reply to this number! Any membership changes, pauses etc, just message that number and it’’s be done ASAP. Assistance and Support Throughout this transition, our support team is at your service. Should you have any lingering questions, please don’t hesitate to reach out via email at achieve@wtftpc.com.au We extend our gratitude for your patience and understanding as we embrace this exciting change. The Momence app promises to enhance your experience with us, and we’re here to ensure your journey is smooth and enjoyable.

Introducing Michael and Amanda O’Doherty- the husband and wife team at the heart of Chiropractic Moves and Chiro Mamas . They run a family clinic in our lovely Rosalie Village, with a focus on treating conditions of the back and hips as well as working with mothers and babies to address the musculoskeletal issues of pregnancy, birth and breastfeeding. They know that you have a lot going on and don’t have time to be slowed down by pain and injury. They also know you are willing to do the work to get results. They are here to help you get out of pain and resolve your musculoskeletal issues through specific Chiropractic adjustments, targeted muscle work and tailored exercises to create healthy movement and get you feeling more like yourself again. Their clinic is special, not because it’s across the road from Witness The Fitness Paddington, but because there are just two of them and they each have their own clinical expertise, meaning they are able to offer diverse services to you and your family. In short, they don’t have regimented guidelines and processes handed from ‘the guys above’, you will get the best experience possible and suited to your situation. Here is a short look at a very common issue; sciatica! Sciatica Sciatica is an injury usually characterised by low back pain that radiates (or refers) into one leg, or very rarely two legs. It is the most common kind of referring lower back pain, and is sometimes called lumbar radiculopathy or sciatic neuropathy. The Sciatic Nerve Is the longest nerve in the body, it has a number of functions and one those is ‘supplying’ sensation (relaying signals) to the skin of the side and back of the leg, and the foot. It also supplies signals from the brain back down to the hamstring muscles and some muscles of the calf. Referred Pain The referral pain in sciatica usually travels down the back and outer side of the leg to the foot, the areas supplied by the nerve, it is most classically a sudden lightning bolt of pain. And may occur many times throughout the day, especially with movement. But may be accompanied by deep or achy pain, pins and needles, a tingling or crawling sensation through the skin. It could feel like burning or it may lave the affected area feeling completely numb. It may also cause weakness of the hamstring and calf muscles down the same leg. Low Back Pain Sciatica is very frequently accompanied by low back pain, as the sciatic nerve originates in the lumbar spine and is formed from strands of a number of spinal nerves. It’s usually the last 2 lumbar segments, the L4 and L5 that are injured and cause the pain referral but the nerve can also become irritated further along its course, the piriformis muscle is a common culprit, giving rise to a form of sciatica called piriformis syndrome. Diagnosis There are a number of different structures and diseases that can cause sciatica, health professionals presented with apparent cases of sciatica will want to rule out things like infection, cancer, diabetes, arthritis and more. Do I Need an Xray or a Scan? X rays are rarely useful for diagnosing or managing sciatica and almost never used. Similarly CT scans are rarely useful for sciatica. MRI scans are good at demonstrating disc injuries and protrusions that can cause sciatica, but even they are rarely required. We don’t use them much as the vast majority of cases can be diagnosed by a qualified person without an MRI. An MRI can however be a useful tool to plan a surgery or to rule out another condition. Why is Sciatica a Problem? Sciatica should always be checked out by a health professional, besides needing to be differentiated from the conditions mentioned above, some cases of sciatica may result in permanent nerve or spinal cord damage. This could lead to loss of bowel and bladder control, paralysis in muscles of one or both legs, and permanent loss of sensation in one or both legs. Treatment for Sciatica Most people with Sciatica will benefit from avoiding long periods of rest and keeping up normal daily activities as much as possible. Medical Treatment Some over the counter medications are useful, especially for short term pain management, and should be discussed with a GP. Surgery can work quickly for some people who fail rehab or get worse under usual care. Surgery is generally reserved for cases where nothing else is working as it’s expensive, time consuming, and may require rehab post surgery. Exercise Exercise seems to be the most useful therapy for sciatica. This should be in the form of structured supervised exercises. Walking the dogs or upping your pedometer steps in the workplace probably doesn’t count. Exercise programmes will usually include some strength component, and some stability and balance work, aimed to increase range of motion, reduce pain, and speed up the return to normal activity. Manual Therapies Adjustments or mobilisations like those commonly delivered by chiropractors are seen as useful treatment for sciatica as they appear to reduce pain, increase range of motion and may help people get back to normal activities earlier. These therapies should be used in addition to exercise and rehab. And like most therapies, they could have side effects that you need to discuss with your chosen health professional. Other therapies Massage and acupuncture may have a role to play too but there is not much scientific consensus on where, when or how these therapies should be included. Traction is generally avoided. Reading List 1. Rapid Review Report: Diagnosis, Investigation and Management of Low Back Pain Prepared for the Australian Commission on Safety and Quality in Health Care June 2020 2. Low back pain and sciatica in over 16s: assessment and management. NICE guideline [NG59] Published: 30 November 2016 Last updated: 11 December 2020 3. On the definitions and physiology of back pain, referred pain, and radicular pain. Bogduk, Nikolai Pain: December 2009 – Volume 147 – Issue 1 – p 17-19 doi: 10.1016/j.pain.2009.08.020 4. Non-steroidal anti-inflammatory drugs for sciatica. Rasmussen-Barr E, Held U, Grooten WJA, Roelofs PDDM, Koes BW, van Tulder MW, Wertli MM. Cochrane Database of Systematic Reviews 2016, Issue 10. Art. No.: CD012382. 5. Traction for low-back pain with or without sciatica. Wegner I, Widyahening IS, van Tulder MW, Blomberg SEI, de Vet HCW, Brønfort G, Bouter LM, van der Heijden GJ. Cochrane Database of Systematic Reviews 2013, Issue 8. Art. No.: CD003010. 6. Rehabilitation after lumbar disc surgery. Oosterhuis T, Costa LOP, Maher CG, de Vet HCW, van Tulder MW, Ostelo RWJG. Cochrane Database of Systematic Reviews 2014, Issue 3. Art. No.: CD003007. 7. Non-steroidal anti-inflammatory drugs for acute low back pain. van der Gaag WH, Roelofs PDDM, Enthoven WTM, van Tulder MW, Koes BW. Cochrane Database of Systematic Reviews 2020, Issue 4. Art. No.: CD013581. Dr Michael O’Doherty (Chiropractor) 21 Agars St Paddington 4064 0404 717 488 info@chiropracticmoves.com.au

I bought a new pair of shoes the other day… Life changing? No, but it sure was game changing! Thanks to a visit with Aadila Dada at ProHealth Podiatry, I finally ditched the old converse shoes for a pair of supportive, athletic and presentable Nikes. Aadila and her team have recently opened up their second practice, right here in our very own 4064 neighbourhood. Here is an all important blog post about ‘OFF SEASON TRAINING’.. but don’t think this only applies to those who play sports. YOU most likely train all year round, when did you last follow these important recovery measures mentioned below? If you’re competitive by nature and love exercise/workouts, it’s quite difficult to stop and rest. Do you have an injury this year? If you did have an injury, were you one hundred percent pain free when you returned, or did you come back sooner than expected. Many players’ return too early because of peer pressure, especially at a junior level. And this is why the off-season is so important, because nothing beats rest, but at the same time you shouldn’t be sitting back totally inactive and eating Doritos. Lower Limb Injuries (again) In sport foot and lower limb injuries are not uncommon, and yes, with rest you will feel much better, however was it a new injury or a problem that returns every season? If you’ve had similar problems in previous years, you need to address this during the off-season, otherwise it’s just going to occur again next year. Seeing a podiatrist to evaluate all lower limb problems should be at the top of your to do list this off-season, especially if the pain is still present. Evaluate Your Footwear Also, the off season is a great time to evaluate your footwear. Many foot and lower limb problems can be caused by poor fitting footwear, or footwear that is past it’s use by date. Excessive wear in any area is a sure sign that your foot is not functioning as it should, and this can lead to lower and upper body injuries. Many back problems are directly related to your feet and a Podiatrist is the only health professional that will be able to evaluate this properly. This is why at ProHealth Podiatry our podiatrists work closely with local Physiotherapists, Chiropractors and Osteopaths. Incorporate Stretching Stretching is also important. If you’ve been tight is specific muscle groups, the off-season is the perfect time to address this and make an effort to become more flexible. A lot of injuries can be contributed to tight muscle groups. If you have muscle tightness, it affects the function and range of motion of the associated joints, therefore this places more force and strain on other joints and muscles because they will automatically try to compensate for this lack of mobility. Review Your Orthotics If you had orthotics made previously, you should have them evaluated during the off-season as well because if repairs or replacement pairs are needed, the off-season is the perfect time to do this, so you’re ready for the preseason. If you do everything right in the off-season, and fix all those niggling problems, you’re going to enjoy next year’s season so much more. To make an immediate appointment and be proactive towards your health call ProHealth Podiatry in Red Hill or Mt Gravatt on (07) 3076 7306 or e-mail info@prohealthpodiatry.com.au .

Hey, my name is Tristan Forbes. I’m a VPA Ambassador and have been a personal trainer for 13 years and owner of multiple studios for the past 8 years. One being a community focused studio and bootcamp in Paddington called Witness The Fitness, a yoga studio called Breathing Space in Toowong and a boutique gym in the Calile Hotel on James St called Forme Fitness. In this time I have learned that there are just 3 simple aspects to our health and fitness that we need to put our time and effort into; Movement, Recovery and Nutrition. Digging a layer deeper, I’d say the most important aspect of each of these is consistency. But before your eyes roll too far into the back of your head. Consistency for me doesn’t actually mean ticking ALL the boxes ALL the time. Firstly, there is no ‘pillar of health and fitness’ more important than another. Fitness is not more important than nutrition, nor is it the other way around. In my experience, they are all equal. Let’s first discuss recovery. Doing certain things and avoiding certain things to help our muscles, tendons, ligaments, bones, organs and brain recover from stress. That stress being time, work, our environment, training and anything else that may negatively or positively affect our mind and body in any way. A negative stress could be staring at a screen for too long or too close to bedtime. The light from the screen stimulates our brain and makes it work over time, leaving us feeling tired but wired at the same time. Being tired is great for sleep, but being wired is the complete opposite state we want to be in for a good night’s sleep. A positive stress could be doing a workout at the gym. Resistance training can breakdown muscle tissue that then needs to be repaired in order to become better. Without adequate rest, that muscle tissue would just continue to be broken down and become worse over time instead of stronger, denser or bigger. Onto nutrition, something that is not covered in my list of qualifications so I’ll be speaking purely anecdotal and general. Using food, drink and supplements to be the best version of ourselves as possible, as often as possible and live a long healthy life. The best version of ourselves could mean different things to different people. Let’s assume we want all of the above though! Feel, look and medically test great on the inside and outside. The best nutrition advice I can give is to find an approach to nutrition that suits us best. If we want to train well, fuel the body well. If we want our muscles to recover as best as possible, pay attention to protein. If we want to have energy and immunity, vegetables and fruits are our best friends. Our best transformations have come from those who understand this and who have committed at least a little time to understanding calories in vs calories out. They found if the calories were too high, they put on weight. If they found the calories were too low, they lost energy. Finding that slight deficit in calories, they were able to lose body fat and build muscle whilst maintaining their energy. What most of them found as well, was the more restrictive the diet, the less time they were able to keep the body fat off. So really the only clients who have maintained their results are those who have put the time into finding the balance of calories, the balance of nutrients and the balance of restrictiveness. Last but not least, and remember, these are all equally as important as each other, movement. Something I learned from being a Lululemon Ambassador for 3 years (..and being flown to their headquarters in Vancouver to meet the CEO!) is categorizing movement into HIGH SWEAT and LOW SWEAT activities. High Sweat: weights, running, calisthenics, boxing, gymnastics, ultimate frisbee, any movement of the body that induces sweating. Low Sweat: yoga, walking, pilates, lawn bowls, any movement of the body that doesn’t induce lots of sweating. Of course there are exceptions, you may do a ‘recovery weights sessions’ where you lift lighter weights, rest more and may not sweat at all. And have you ever done Lagree Pilates? I tried out 6 studios in 3 days during my visit to Vancouver and I have to say it was the Lagree Pilates that had me sweating and hurting the most! Why is categorizing high sweat and low sweat so important? In order to stay consistent with training and movement, we just need to keep moving. As soon as we stop moving, it’s harder to get going again and it hurts more when you finally do get going. But what if all you do is intense progressive overload weights training 24/7 with no stretching, no light days and to squeeze in more training you’re even sacrificing sleep? We’ll get an injury, we’ll get sick and burn out. Having a balance of the two = consistent movement and progression. ….. So, what are ways we can amplify our training in 2023? 1. Choose your ratio of high sweat and low sweat activities. Getting fit for summer? You may want to have a ratio of 2:1. That being for every 2 high sweat activities, you have at least 1 low sweat activity. Remember, without adequate recovery, our high sweat activities will just end up running us into the ground. i.e. injury, fatigue, getting sick or all of the above! In order to be consistent with movement/training we actually have to consider adequate recovery and rest periods. Feeling fatigue right now? May I suggest a 1:3 ratio. That being for every 1 high sweat activity, you have at least 3 low sweat activities. Often we think we need to train as much as possible to get back into shape.. But think about it, can you go straight to squatting 100 kgs or do you have to start at the level you’re at and slowly increase as you build the ability to do so? 1. Focus on performance. Imagine 3 different athletes of 3 different sports, they could be olympians, sports stars etc… Do they look physically fit? As not one of those athletes do the same sport, it can’t just be the ‘movement’ that led to their physiques. They all probably have different dietitians and preferences, so one would assume they are not all on the same diet. Yes, what they do have in common is that they literally train for a living but these days most of us are lucky enough to train at least 3-4 times a week and in my experience, that’s all that is required. None of my clients transformations were also competing or aiming to compete in any form of sport. Why does focusing on performance work so well? Those motivated to achieve a personal best, adequately fuel their body. Adequately fueling the body will allow them to train well. Those who train well, get results. If we know that tomorrow morning’s session is a crucial step towards a difficult to achieve personal best, we’d be more motivated to get a good nights sleep. Training is often difficult, it’s hard to push ourselves. In the moment of discomfort, if we don’t have a solid reason to continue, we’re probably going to back off or opt out all together. I see this work especially well for those who don’t specifically want to look like a fitness or instagram model. Yet it’s all around us 24/7, so it’s easy to think that that should be our goal and key motivator… But if our goal is to lose body fat and build muscle to look sexy but we don’t have the vanity to match, we’re better off focusing on personal bests, having energy and mobility to keep up with the kids or doing our best to maintain our youth and get the most out of life. Chase a certain 5km run time or a bench press PB or touching your toes. These are real, tangible things that we can strive towards and create a proper program around. There are a million ways to burn body fat… but there is only one way to improve your running so it drastically narrows down what you need to do and makes the decisions way easier to make. 3. Take your sleep seriously. Sleep is serious business because it is the only time we truly heal our body and brain. Want to become stronger? Take sleep seriously so your muscle fibers can repair in time for your next weights session or you’ll be getting weaker by the day. To get stronger, we need to consistently sleep well enough to repair the muscle. Want everlasting energy? Take sleep seriously so your brain can store the day’s memories, clean the clutter of things to do and just take a break for a second! It’s no wonder alsimers and dementia are on the rise. Our poor, beautiful brains are working 24/7 and only WE can help them. To have more energy, we need to consistently sleep well enough to recharge the brain. What now?  1. Google or discuss the 80/20 nutrition rule with your dietitian or GP and consider applying it in January. 2. Plan 4 weeks of movement and categorize them into High Sweat and Low Sweat to nail that perfect ratio for you. 3. Google ‘top 10 ways to sleep better’ and choose 2-3 methods that you believe you can apply to your daily/nightly routine. Transforming bodies and lifestyles for the past 13 years has taught me that by focusing on all aspects of health and fitness (Movement, Recovery and Nutrition) and digging a little deeper to find the best way to stay consistent, is all there is to it when it comes to being the best version of yourself. Yours in health and fitness, Tristan Forbes

Hands down, THE best reason to stretch more! *cough* ..stretch at all A recent study showed stretching actually improves muscle growth! ( read study here and thank you for sharing Zach Walston) 55 active and pain-free participants (28 male and 27 female) were given a calf stretching device and asked to use it for 1 hour a day, every day, for 6 weeks while sitting with the knee extended. The stretch was pretty intense, with an intensity rating of 7-8 out of 10 (10 being the highest level of discomfort). Before and after the 6-week period, the participants’ ankle range of motion and strength were tested, as well as the thickness of their calf muscles using ultrasound. Each participant’s two legs were tested, with one receiving the stretching intervention and the other not, helping to address any differences in sleep, diet, and activity levels that might have affected the results. And guess what? The results of the study were similar to previous studies by the same researchers. Stretching alone led to significant improvements across the board. However, there were some differences between males and females. The study results showed that women and men experienced different levels of improvement in strength and range of motion, depending on whether their knee was extended or flexed during the stretching exercise. Men improved strength by 15.5% and range of motion by 21.4% with the knee extended. Women improved strength by 8.7% and range of motion by 13.3% with the knee extended. Women improved strength by 6.2% and range of motion by 6.0% with the knee flexed. Men improved strength by 8.3% and range of motion by 15.5% with the knee flexed. Women showed a 4.2% improvement in the medial head and a 5.2% improvement in the lateral head. Men showed a 14.5% improvement in the medial head and a 4.5% improvement in the lateral head for muscle thickness. The only significant change in the control leg was a 4.5% increase in knee extended strength in men. Although stretching may induce muscle hypertrophy, it is not a substitute for resistance training, which is more efficient and has additional benefits such as greater strength development, improved bone mineral density, and better cardio-pulmonary health. However, stretching could be a useful adjunct when time is limited, and could be applied during rehabilitation to prevent muscle and strength loss. What we like to do at Witness The Fitness is spend 8 minutes on mobility before our workouts which is a mixture of weighted and non-weight dynamic movements and finish the session with static stretching, holding each stretch for approximately 60 seconds at a minimum. Stretching is then encouraged before bed, every evening, during your current Netflix/Binge/Prime show! Yours in Health and Fitness, Tristan Forbes

In this blog, I’ll be sharing tips and techniques for using strength training to achieve your weight loss and maintenance goals. Let’s lift the bar! Strength training is an important component of any fitness routine, and it can be particularly useful for those looking to lose fat. In addition to building muscle and increasing metabolism, strength training can also help you become more efficient at performing everyday activities, making it easier to stay active and burn more calories. ​​So how do PT’s stay relatively lean all year round? Well.. according to a study published in the Journal of Sports Medicine and Physical Fitness, a combination of strength training and aerobic exercise is more effective for fat loss than aerobic exercise alone (Possible, 2012). Cool, how we do? Choose exercises that target multiple muscle groups: Exercises that involve multiple muscle groups, such as squats, lunges, deadlifts, pull ups and bench press/push ups, can help you burn more calories and build more muscle in less time. This is because they require more energy to perform and stimulate a greater hormonal response. We call them compound exercises. Compound movements involve multiple joint actions and can help you build strength and muscle faster. These exercises also tend to be more metabolically demanding, making them great for fat loss. Vary your rep ranges: To maximize muscle growth and calorie burn, try incorporating different rep ranges into your strength training program. For example, you might do 3 sets of 5-10 reps for one exercise, followed by 3 sets of 15-20 reps for another. This will help keep your muscles guessing and promote muscle growth. Incorporate high intensity techniques: Adding high intensity, such as supersets, dropsets, and rest-pause sets, can increase the intensity of your workouts and help you burn more calories. Just be sure to listen to your body and only use these techniques if you feel comfortable doing so. Don’t forget about rest and recovery: It’s important to allow your muscles time to recover between workouts, as this is when they actually grow. Make sure to get enough sleep, stay hydrated, and eat enough protein to support muscle recovery and growth. I hope this helps you put an emphasis on incorporating strength training into your fat loss journey. Do not fear lifting weights, as it can be an effective way to increase your metabolic rate, promote lean muscle growth, and facilitate fat loss. If you need help with this incorporation, a fitness concierge.. This is my bread and butter, and we all love bread and butter so let me get into it with you! KK, give me example pls? Sure, this is one of my favorites for a drop in session! Strength Workout Example Warm up: 2min cardio + dynamic stretching Barbell Bench Press: 3-4 sets of 5 reps Barbell Deadlifts: 3-4 sets of 5 reps Dumbbell 1 Arm Rows: 3 sets of 8-12 reps (per side) HIIT – Mt Climbers, Ice skaters and Sit Ups: 30 seconds on 15 seconds off for 3-4 rounds Cool down: 2min cardio + static stretching  If you need any more inspo or ideas, check out our workout app! Download Glofox from the app store, search Witness The Fitness when the app opens and asks for which studio you’re looking for and register for a free account from there.

Plantar fasciitis can be a very painful and long term condition for a lot of people and effective treatment often requires a good understanding of the structures and mechanisms involved, both from the patient and the treating practitioner. The plantar fascia is a piece of connective tissue (think leather, or the gristle in a steak) that runs from the heel of your foot to the arch.  The role of the plantar fascia is to collect energy through gait cycle, at heel strike, then stiffen the foot before toe off, by winding itself over the the head of the first metatarsal. It then releases it’s energy at toe off, where it’s structure becomes slack again. This mechanism is described as a “windlass” and is similar to the way an old fashion well works, when you wind a bucket up and down, rolling the rope over a wooden pole.

WITNESS THE FITNESS | BY STYLE JOURNOS | 31ST MARCH 2023 We are thrilled to announce that Witness The Fitness was recently featured in Style Magazine ‘s article titled “ Let’s Get Physical! Here Are The Best Of Brisbane’s Group Fitness Classes “. It’s an honour to be recognised as one of the best fitness studios in Brisbane, and we couldn’t have done it without the support of our amazing members and dedicated team. At Witness The Fitness, we strive to create a supportive and motivating environment for all our clients. Our range of group fitness classes, including the popular 6:1 Personal Training sessions, cater to different fitness levels and goals. We also offer specialty classes such as mums and bubs , outdoor bootcamp , and corporate sessions, ensuring that there’s something for everyone. But none of this would be possible without the hard work and dedication of our team. Our trainers are not only knowledgeable and experienced, but also caring and compassionate. They go above and beyond to ensure that our clients receive personalised attention and support, and that they enjoy the journey towards their fitness goals. Most importantly, we want to express our gratitude to our members, who make Witness The Fitness a community. You inspire us every day with your commitment to your health and fitness, and we’re grateful for the opportunity to help you achieve your goals. We’re honoured to be a part of your fitness journey, and we’re always here to support and encourage you. So, from the bottom of our hearts, thank you to our members and team for helping us achieve this recognition. We look forward to continuing to provide the best fitness experience for our community, and we can’t wait to see what the future holds. Written by, Tristan M. Forbes

Turns out Winter starts in May now.. Are you ready for the regular side effects of winter? More sleep-ins, more comfort food, more sick days? Let’s make this Winter on that you can ENJOY and come out the otherside full of life and ready for Summer, inside and out. EXERCISE Studies have shown that moderate exercise 3-4 times a week can help stimulate the immune system. Exercise can temporarily increase immune system activity by increasing white blood cells and immunoglobulin in the blood, which helps reduce the chances of contracting an illness. Physical activity can also help flush out bacteria from the airways, reduce the chance of catching a cold, flu or other illnesses, and prevent the growth of bacteria and viruses. Moreover, exercise helps slow down the release of stress hormones, which are known to be a significant cause of illness. Regular exercise can regulate stress hormones, which can help maintain a balanced and healthy immune system. SLEEP Our immune system function is closely linked to our sleep because certain disease-fighting substances are created or released while we sleep. These hormones, proteins, and chemicals are necessary to fight off infections and diseases. Sleep deprivation can lead to a decreased availability of these substances, which makes us more susceptible to diseases and infections. Lack of sleep can also prolong the duration of an illness, as our bodies may not have the resources to fight off the illness properly. Different stages of sleep serve different functions within our bodies. During the first and second phases, we experience rhythmic breathing and a decrease in body temperature. During the third and fourth phases, our bodies work to restore and repair tissue damage, grow new tissue, and release important hormones. These stages are critical in maintaining a healthy immune system. Any sleep disturbance that affects these stages can also impact our health. Bolstering our immune system doesn’t require us to dedicate extra time to sleep, but we must ensure that we get the sleep we need. Adults typically need 7 to 8 hours of sleep per night, while children and teens need more, ranging from 9 to 11 hours. Consistency is key to good sleep hygiene and maintaining a healthy immune system. NUTRITION & HYDRATION Eating a variety of colorful fruits and vegetables, along with meat products, and drinking at least 8-10 glasses of water a day can help boost our immune system and fight off illnesses. Malnutrition has been linked to a significant impairment of cell-mediated immunity, phagocyte function, secretory antibody concentrations, and cytokine production. Deficiencies of certain micronutrients can also alter immune responses. Here are some micronutrients and their food sources that can help increase their levels: Zinc: oysters, beef, lamb, spinach, pumpkin seeds, nuts, dark chocolate, pork, chicken, beans, and mushrooms Selenium: brazil nuts, shitake mushrooms, pinto beans, chia seeds, brown rice, sunflower, sesame and flax seeds, broccoli, cabbage, spinach, yellowfin tuna, grass-fed beef, and turkey Iron: chicken liver, beef, kangaroo, fortified cereals, kidney beans, green lentils, tofu, chickpeas, raw spinach, rolled oats, and almonds Copper: beef liver, sunflower seeds, mushrooms, lentils, dried apricots, almonds, cashews, asparagus, dark chocolate, raw kale, avocado, tempeh, and goat cheese Vitamin A: Mackerel, salmon, liver, goats cheese, butter, cheddar cheese, hard-boiled egg, sweet potato, squash, carrot (cooked), kale, red capsicum, spinach, mango, grapefruit, watermelon, apricot, and papaya Vitamin C: strawberries, citrus fruits, black currant, kiwi, red capsicum, dark leafy greens, guava, Brussel sprouts, broccoli, cauliflower, and tomatoes Vitamin E: almonds, raw seeds, mustard, avocado, capsicum GOOD HYGIENE Good hygiene is a crucial element in keeping ourselves healthy and preventing the spread of germs to others. Here are some tips to maintain good hygiene: Wash your hands regularly with soap and warm water for at least 20 seconds, especially after using the bathroom, before eating, and after coughing, sneezing, or blowing your nose. If soap and water are not available, use an alcohol-based hand sanitizer. Cover your mouth and nose with a tissue when you cough or sneeze. If you don’t have a tissue, use your elbow or sleeve. Dispose of used tissues immediately. Avoid touching your face, especially your eyes, nose, and mouth, as germs can enter the body through these areas. Stay home if you’re feeling unwell, and avoid close contact with others who are sick. Clean and disinfect frequently touched surfaces, such as doorknobs, light switches, and countertops, regularly. By following these basic hygiene practices, we can help protect ourselves and those around us from illness and disease – a.k.a days away from the gym or having the energy to eat well. In summary, there are many ways to boost our immune system naturally. Regular exercise, adequate sleep, and a balanced diet rich in nutrients are all important components. Good hygiene practices can also help prevent the spread of germs and infections. By taking care of ourselves in these ways, we can improve our overall health and wellbeing. Schedule a call with me today to discuss your Winter Fitness Plan this year – www.wtftpc.com.au/contact Written by Tristan M. Forbes