X Nutrition

Are you struggling to reach your body goals even though your exercise and nutrition are on point?

Poor sleep might be the reason why..

Did you know that studies suggest that people who sleep fewer than 6 hours per night gain almost twice as much weight over a 6 year period as people who sleep 7 to 8 hours per night. Crazy right!

Here are some effects of chronically bad sleep:

• It makes it harder to get lean
• It makes it harder to gain and keep muscle and other lean mass
• Disrupts hormones
• Ages us faster
• Increases our risk of chronic illness
• Lowers IQ
• Kills our s*x drive

It's no wonder you get cranky from a bad night of sleep 😠.

Modern society has completely changed the way we sleep and has increased our wanting to voluntarily stay awake. Whether it's because we want to binge watch a show on Netflix or because we're scrolling endlessly through our phone.

Even with all these distractions, it is still possible to improve your sleep.

If you tend to struggle getting enough 💤, then try a few of these tips before getting to bed:

• Turn off electronics 30 mins - 1hr before bed 📱
• De-stress - meditation, reading, light stretching, yoga, even walking can help relieve tension. 🧘‍♀️
• Warm bath or shower 🛁
• Keep the room as dark as possible ⚫
• Make sure your room isn't too hot or too cold🌡

There are many more ways to ensure you have a good sleep but start with these and see how you go.

Just remember that along with nutrition and exercise, good sleep is one of the pillars of health. You just simply cannot maintain optimum health without taking care of your sleep.

A little food for thought 😊

Some real truth in this quote. Nothing will magically happen until you put in the effort.

So ask yourself, are you truly trying? Or is something holding you back...

........Water 💧..........

Did you know, that water makes up over half - 55-60% - of who we are.
Crazy right! So no wonder it's important that we hydrate properly.

How much fluid do we need? 💧

It can all get a little confusing when trying to figure out how much water you should be drinking but a good start is trying to get 2L (8 cups) of water per day along with water-rich foods (fruits and veges).

Instead of trying to think and count how many cups you've had. Try filling up a 1L bottle and keep it near you. Sip every now and then until it's finished. Make it your goal to finish 2 of those bottles by the end of the day. 😁

Hydration needs will differ between people due to activity levels and other factors but making sure we get the basic amounts in first is always a good start.

What does your daily water intake look like? Want some help, flick us a DM for any questions.

Hey guys!

With everything going on in the world due to the pandemic, it's important now more than ever to stay healthy.

Maintaining exercise, nutrition, and sleep habits may feel especially challenging at the moment but these habits are critical for managing health.

It doesn't have to be all done at once, start with one healthy habit you like to work on and stick to it. Once you're comfortable with that, then try add another and repeat the process.

You'll find along the way that it all starts to become a little easier. All it takes, is for you to get the ball rolling.

Use this infograph to see what areas you might need to focus on.

Also DM us if you'd like some tips on how to start implementing these habits into your life 😊

Don't take your body for granted people.

You've only got one.

"Healthy habits are learned in the same way as unhealthy ones - through practice"

- Wayne Dyer -

Have a great week everybody!

Are you getting hung up on the numbers on the scale? That excitement when the weight decreases. That disheartening and depressing feeling when the numbers go up.

What you need to know is that weight loss is not linear. It is perfectly normal for your weight to fluctuate on a day-to-day basis. There will be days where your scale weight goes up, just like there will be days where your weight will drop, and there will also be days (maybe even weeks) where your weight will stay exactly the same.

There are many reasons why your weight can fluctuate:

• High sodium foods or high carb foods which leads to water retention 🧂/🥔
• Menstrual cycle ⏰
• NEAT - non exercise activity thermogenesis 🌡
• Bowel movements 💩
• Food mass 🍔
• Alcohol 🍷

Keeping all these in mind, it's no wonder our weight constantly changes. So don't be so hard on yourself when you see the numbers go up. Think of the scale as one marker out of many. The scale is useful sure but it can take months of data to get an accurate picture of your progress.

Try adding these additional markers to get a more clearer look:

• girth measurements
• your energy levels
• tightness/looseness of clothing
• photos

More data means more accuracy.
So give yourself some peace of mind and don't let that scale deter you from reaching those goals. 🤗