Elixxir Training + Yoga
90 5 Ave NW Nakusp, BC, Canada

Insulin resistance doesn’t happen overnight. When most of your diet includes empty calories and an abundance of quickly absorbed sugars, liquid calories, and ca...rbohydrates like bread, pasta, rice, and potatoes, your cells slowly become resistant to the effects of insulin. Your body increasingly demands more insulin to do the same job of keeping your blood sugar even. Eventually your cells become resistant to insulin’s call, resulting in insulin resistance. The higher your insulin levels are, the worse your insulin resistance. Your body starts to age and deteriorate. In fact, insulin resistance is the single most important phenomenon that leads to rapid, premature aging and all its resultant diseases, including heart disease, stroke, dementia, and cancer. Your blood sugar levels should be less than 80 mg/dl fasting and never rise above 110 or 120 mg/dl after one and two hour checks. Your insulin should be less than 5 uIU/mL fasting and should never rise above 30 uIU/mL after one and two-hour checks. Most doctors don’t check insulin. Ask your doctor for this test. To learn more about this, listen to my latest mini-episode with Dr. Elizabeth Boham, M.D. on The Doctor’s Farmacy. See more

Hormone imbalances are epidemic these days. For example, symptoms of premenstrual syndrome (PMS), like mood swings, irritability, depression, anxiety, fluid ret...ention, bloating, breast tenderness, sugar cravings, headaches, and sleep disturbances, affect 75 percent of women. But just because you’re a woman doesn’t mean you have to live with these symptoms. The real fact is that suffering related to menstrual cycles is unnecessary. You might never know this from conventional medicine, which seems to subscribe to the idea that women are destined to suffer throughout their reproductive life and beyond. However, there are actually many things you can do to fix hormonal imbalances. In this mini-episode, Dr. Hyman is joined by Dr. Elizabeth Boham to discuss the Functional Medicine approach to treating hormonal imbalances in women. Elizabeth Boham is a physician and nutritionist who practices functional medicine at The UltraWellness Center in Lenox, MA. Through her practice and lecturing she has helped thousands of people achieve their goals of optimum health and wellness. She witnesses the power of nutrition every day in her practice and is committed to training other physicians to utilize nutrition in healing. Dr. Boham has contributed to many articles and wrote the latest chapter on Obesity for the Rankel Textbook of Family Medicine. She is part of the faculty of the Institute for Functional Medicine and has been featured on the Dr. Oz show and in a variety of publications and media including Huffington Post, The Chalkboard Magazine, and Experience Life. Her DVD Breast Wellness: Tools to Prevent and Heal from Breast Cancer explores the functional medicine approach to keeping your breasts and whole body well. For more information visit drhyman.com/uwc

Agreed, agreed and agreed

**QUARANTINE EXERCISE HIGHLIGHT** Bulgarian or Rear Foot Elevated Split Squat Many of us have a love/hate relationship with this exercise, and if we can embrace the love part, we'll be leaving quarantine with a sexy pair of walking sticks.... As soon as I was torn away from the love of my life, Mr. Barbell, I knew my workout regime would have to change- drastically. I don't own a power/squat rack or even just a barbell, so upping my squats, deadlifts, and thrusts may not be in the stars for me until I'm able to get back to spending my Happy Hours at my favourite Bar(hah). However, I'm taking this opportunity to do the movements I DON'T love to do, as the ones I don't like are probably the ones I should be working on ( that goes for you too ). I've realized the number one lower body move that NEEDS to be a part of any minimal equipment quarantine routine has to include the Rear Foot Elevated or Bulgarian Split Squat. It's got great bang for your buck. I have found this to be the main lower body exercise I can apply any progressive overload on with minimal or makeshift equipment, therefore I can still continue making some gains until the gym opens back up. A little can go a long, long way with this one. It doesn't take too much load before you start questioning life, and the reason why people usually skip this one is because ..let's face it.. it gets brutal quite fast. However, it is back and CNS friendly. Check it out One of my favourite sirs Christian Thibaudeau quickly runs you through a demo Skip the first 20 seconds if you're impatient https://www.youtube.com/watch?v=id-AGIlBCyM&feature=emb_logo *Watch the placement of weight on the front foot. A Common mistake is too short of a stance where your knee dives excessively forward with the heel possibly lifting. You'll want the knee roughly stacked over ankle. Make sure your weight is on mid-foot to heel *Make sure your form, balance, and range of motion is there first and foremost before going heavy *If you do not own any dumbell or bars, option to load with milk jugs, filled grocery bags or backpacks stuffed with heavy items or even rocks - get creative *Try untucking the back toes if that feels better *PEACH BONUS: shifting your weight strictly onto the heel in combination with a slight hinge forward while maintaining tension throughout your stabilizers will get that glute riled right up(maintain neutral spine..tilt comes from the hip joint ) *Heavier sets of 5, 8, or moderate weight for higher reps are all encouraged. Or even just using bodyweight to work on balance or mobility, or even adding a jump/hop at the top for some "fun" cardiovascular work. Have fuuun

Breathing saves lives