When the Goldilocks Zone Isn’t ‘Just Right’

Whole9life.com

by Jamie Scott, of Whole9 South Pacific, who thinks you should come to New Zealand this October. Goldilocks first tried Baby Bear's training programme, but it was far too easy and Goldilocks was easily bored. So next she tried Papa Bear's training programme and ‘oof’… it was way too hard. Finally she settled on Mama Bear's programme and BOOM, she eventually blew herself to bits because she spent too much time training in ‘no man’s land’. Punch line first… Performance in intense exercise … [Read more...]

5 Mistakes People Make in Their Exercise Routine

Exercise Routine at Whole9life.com

This is a Whole9 guest post by Peter Hirsh, a nationally certified personal trainer and kettlebell instructor who has been teaching and training with kettlebells for over ten years. Trainers today often disagree about the methods that are the most appropriate for their clients for both exercise and nutrition. Enter into any gym and you can observe people using cardio machines, weight lifting machines and others using medicine balls, kettlebells and sandbags. I have been teaching health and … [Read more...]

Secrets to a Good Night’s Sleep: Advanced Tips – Part 2

Advanced Sleep Tips at Whole9life.com

Whole9 guest post by Emily Deans M.D., a board certified psychiatrist with a practice in Massachusetts and she teaches psychiatry at Harvard Medical School. In Part I of this series, we reviewed the importance of good sleep to brain health (summary: you die without it) and some basic sleep hygiene points managing the sleep cycle and circadian rhythms. But let’s say you try and try, you eliminate caffeine and you only drink a single beer at noon on Sunday while watching the football game.  You … [Read more...]

Pay Now or Pay Later: A Theoretical Approach to the Cost of Medical Care

coach rut pay now pay later

Whole9 guest post by Coach Rut, who has over a quarter century of fitness coaching experience and holds academic degrees in biology and physical education, and Master’s degrees in exercise physiology and sports biomechanics. I was recently in a conversation with other fitness professionals discussing the rising cost of health care and the reluctancy of individuals to pay for high quality health and fitness direction. Today’s lesson is a simple one. We are going to compare the cost of … [Read more...]

Improve Your Mental Health with Sleep – Part 1

Sleep and Mental Health at Whole9life.com

A Whole9 guest post by Emily Deans M.D., a board certified psychiatrist with a practice in Massachusetts and she teaches psychiatry at Harvard Medical School. Sleep is incredibly important for good mental health. In my view it comes ahead of exercise and a good diet…if you aren’t sleeping reasonably well, no matter how great your workout habits and how clean your diet, you are shoveling sand against the tide. It’s no coincidence that pretty much every major mental health condition you can … [Read more...]

Get Wild: Foraging for Edible Plants

Foraging recipes

Whole9 guest post by Diana Rodgers of Sustainable Dish. Below is an excerpt from Diana’s new book,  The Homegrown Paleo Cookbook, about how to forage for edible plants: We all know it’s healthy to eat vegetables and fruits, but we often forget that they don’t need to come from a farm: wild plants are nutritional powerhouses. Purslane, for instance, a weed that thrives in many parts of the world, has six times more vitamin E than spinach and more omega-3 fatty acids than any other vegetable. … [Read more...]

When “Healthy” Habits Aren’t

healthy habits at Whole9life.com

A Whole9 guest post by Kate Galliett, creator of Fit for Real Life and The Unbreakable Body, an online strength and mobility program “I got up at 4:30 this morning to get my training in.” “Big week! I’m training 20 hours!” “My knee usually only aches for the first 15 minutes or so, then it goes away.” How do you perceive these statements? Are they a sign of a committed individual? Are they statements only a professional athlete being paid to put their body on the line would … [Read more...]

Stress and Money: The Brain Likes a Plan

Stress Money Plan - Whole9life.com

Through many shared meals and motorcycle rides, Carl Richards and I have discovered that we see the world in a pretty similar way. Carl talks to people about improving the quality of their lives by having a solid financial plan, and I talk about building a simple, sustainable plan for healthy, happy living. One of the 9 Factors that I speak about is Stress Management, so having a simple plan to alleviate some financial stress is a part of living a healthy, balanced life. Carl's method appeals to … [Read more...]

Couch Potato To Fitness: The Important Steps

Steps to Fitness

Whole9 guest post by Coach Rut, who has over a quarter century of fitness coaching experience and holds academic degrees in biology and physical education, and Master’s degrees in exercise physiology and sports biomechanics. I recently received the following comment from a blog post. [I'm] just feeling overwhelmed on where to begin after a decade of nothingness. 100# from my target weight and need simple direction.. uuggghhh..too many choices. I believe it is my thinking too much. The … [Read more...]

How to Exercise When You Have Long-Term Health Restrictions

how to exercise with long term health restrictions

A Whole9 guest post by Kate Galliett, creator of Fit for Real Life and The Unbreakable Body, an online strength and mobility program. Where there has been significant injury, significant recovery is required. When living with a disease or condition that affects your long-term ability to engage in physical activity, exercise can be a double-edged sword. It releases endorphins that help you feel good, a welcome feeling when the frustration of physical limitations is also present. Exercise also … [Read more...]