BrainFit programs focus on. Remember our 4 areas of focus are:
1. Real Food and Metabolic Health
2. Functional Movement
3. Progressive Cardiovascular Exercise
4. Balance Before Movement
Why Do I Want You All to Learn About Real Food and What is Metabolic Health?
Metabolic Health refers to the health of your weight, blood pressure, heart rate response, liver, kidney and brain function.
Poor metabolic health results in insulin resistance, and insulin resistance leads to many chronic diseases, including heart and brain cell damage.
All these systems are effected by the food we eat and also the quality of our sleep and ability to manage stress.
When our systems are overloaded with processed food, we may experience increased inflammation which in tun results in increased pain. This then may result in disrupted sleep and so the cycle begins.
More pain, less sleep, more fatigue, then less ability to exercise etc
I hope to help you break this cycle
I hope to teach you about the physiology of your diet, your sleep, your stress and your exercises over the next few weeks.
How Much Cardiovascular Exercise Should Your Be Aiming to Complete Each Week?
During July and August, our class sessions will be aiming to assist you build your exercise up to 20 minutes per session.
This is to help you all build up to 15 minutes of cardiovascular exercise each day.
Your ultimate aim should be to aim for getting a little puffed for at least 15 minutes per day. Remember to use the MAF heart rate method of 180 - your age as a guideline for measuring your heart rate during your exercise sessions.
During you class sessions I will be asking you all to practice manually taking your heart rate.
When you go for a walk at home or a cycle on a stationary bike, remember to practice measuring your heart rate. Try not to push yourself past this heart rate for the first 2 weeks . Once you have developed a method for measuring and maintaining a comfortable heart rate of 180 - your age, then we can discuss safe progressions for your cardiovascular exercise.
If you are completing a Cardiovascular Home program you can use the guideline in your booklet I have provided to regular Brainfit Members.
Please find below some other topics we discussed last week and some ideas for some homework you may wish to learn more about.
1.Nutrition Homework
Food Labels and Nutrition Panels
Pick one of your products you eat often at home, bring the empty packet to your next gym class or email it to me and i will help you to understand the ingredients and the amount of carbohydrate you may be eating in this one processed product.
2. Metabolic Health Homework
I have placed a link below to the Fiteracy Videos I have been developing over the past few years. This weeks homework is to watch the Yellow Spikes Diagram so as you are able to gain an insight into " Insulin Resistance" and how it develops. My passion is to prevent insulin resistance of the brain, as this is the start of dementia and cognitive decline
Follow the link below to watch the first video
Fiteracy Health Education - Brainfit Exercise Physiology
3. Exercise Education.
The Align Method is a program developed by Aaron Alexander.
The Align Methods promotes the following activities to promote healthy movement.
During your Brainfit Sessions, you will hear me refer to these 5 areas and I will often modify your activities to include components of these movements. All these movements are movements our ancestors completed daily to assist with their health and digestion. I will explain more during our class sessions.
I have placed the author of the Align Method, Aaron Alexander's You Tube Channel which includes some great education videos you may like to watch to learn more
(123) Aaron Alexander - YouTube
Here are 2 videos from his you tube channel you may enjoy
How to Breathe
(123) Proper Breathing Benefits W/ Dr. Eric Goodman - YouTube
Shoulder Mobility and the Shoulder Hanging Protocol
https://youtu.be/1a2fB0vFJMI?si=DSTkbQ9xhqz1sU6V
Please note that i have modified the shoulder protocol for our older exercises and also injured shoulders, however the rationale behind this exercise is explained well in this video.
Kind Regards,
Brodie Cambourne
Exercise Physiologist
1. Real Food and Metabolic Health
2. Functional Movement
3. Progressive Cardiovascular Exercise
4. Balance Before Movement
Why Do I Want You All to Learn About Real Food and What is Metabolic Health?
Metabolic Health refers to the health of your weight, blood pressure, heart rate response, liver, kidney and brain function.
Poor metabolic health results in insulin resistance, and insulin resistance leads to many chronic diseases, including heart and brain cell damage.
All these systems are effected by the food we eat and also the quality of our sleep and ability to manage stress.
When our systems are overloaded with processed food, we may experience increased inflammation which in tun results in increased pain. This then may result in disrupted sleep and so the cycle begins.
More pain, less sleep, more fatigue, then less ability to exercise etc
I hope to help you break this cycle
I hope to teach you about the physiology of your diet, your sleep, your stress and your exercises over the next few weeks.
How Much Cardiovascular Exercise Should Your Be Aiming to Complete Each Week?
During July and August, our class sessions will be aiming to assist you build your exercise up to 20 minutes per session.
This is to help you all build up to 15 minutes of cardiovascular exercise each day.
Your ultimate aim should be to aim for getting a little puffed for at least 15 minutes per day. Remember to use the MAF heart rate method of 180 - your age as a guideline for measuring your heart rate during your exercise sessions.
During you class sessions I will be asking you all to practice manually taking your heart rate.
When you go for a walk at home or a cycle on a stationary bike, remember to practice measuring your heart rate. Try not to push yourself past this heart rate for the first 2 weeks . Once you have developed a method for measuring and maintaining a comfortable heart rate of 180 - your age, then we can discuss safe progressions for your cardiovascular exercise.
If you are completing a Cardiovascular Home program you can use the guideline in your booklet I have provided to regular Brainfit Members.
Please find below some other topics we discussed last week and some ideas for some homework you may wish to learn more about.
1.Nutrition Homework
Food Labels and Nutrition Panels
Pick one of your products you eat often at home, bring the empty packet to your next gym class or email it to me and i will help you to understand the ingredients and the amount of carbohydrate you may be eating in this one processed product.
2. Metabolic Health Homework
I have placed a link below to the Fiteracy Videos I have been developing over the past few years. This weeks homework is to watch the Yellow Spikes Diagram so as you are able to gain an insight into " Insulin Resistance" and how it develops. My passion is to prevent insulin resistance of the brain, as this is the start of dementia and cognitive decline
Follow the link below to watch the first video
Fiteracy Health Education - Brainfit Exercise Physiology
3. Exercise Education.
The Align Method is a program developed by Aaron Alexander.
The Align Methods promotes the following activities to promote healthy movement.
- Floor Sitting
- Hanging
- Hip-Hinging
- Walking
- Nose Breathing
During your Brainfit Sessions, you will hear me refer to these 5 areas and I will often modify your activities to include components of these movements. All these movements are movements our ancestors completed daily to assist with their health and digestion. I will explain more during our class sessions.
I have placed the author of the Align Method, Aaron Alexander's You Tube Channel which includes some great education videos you may like to watch to learn more
(123) Aaron Alexander - YouTube
Here are 2 videos from his you tube channel you may enjoy
How to Breathe
(123) Proper Breathing Benefits W/ Dr. Eric Goodman - YouTube
Shoulder Mobility and the Shoulder Hanging Protocol
https://youtu.be/1a2fB0vFJMI?si=DSTkbQ9xhqz1sU6V
Please note that i have modified the shoulder protocol for our older exercises and also injured shoulders, however the rationale behind this exercise is explained well in this video.
Kind Regards,
Brodie Cambourne
Exercise Physiologist
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