A Journey to
Optimal Health
A Journey to Optimal Health
- 10 K
- Customised
The programme focuses on 5 important pillars of good health.
Most people knock the door of Evolve to lose weight as they can see tangible & measurable results and they stay on the journey to maintain their health. We do offer a 42 days/6 week weight loss programme based on making a lifestyle change by understanding the principles of good health.
Movement
In this age of technology where everything is at our fingertips, we encourage to be aware of living an active lifestyle. This involves just incorporating walking throughout the day.
Nutrition
It's all about focusing on the right macros designed to fuel your body with optimal energy.
Sleep
Our body repairs itself when its asleep. Having a good sleep hygiene is important for hormonal health which controls many vital functions of the body.
Hydration
Water is required to flush out toxins from the body. It gives the required nourishment that our cells need.
Supplementation
High quality supplements grown on certified organic farms fill the nutritional gaps between what we consume and what our body needs on a daily basis.
Movement
It’s important to be active throughout the day. Incidental steps can account for your total steps in a day.
- Park your car away from the shops and get some steps done.
- Take the stairs instead of the elevator.
- Take regular stretch breaks at work, fill your bottle and get some steps.
- Walk 100 steps after every meal to maintain blood sugar levels.
- Incorporate 15 mins walk before each meal.
- Avoid sleeping straight after a meal & it slows down the digestive process.
Nutrition
Eat real food and avoid processed foods that comes from a packet which has added sugars & preservatory.
- Eat seasonal fruits and vegetables.
- Focus of getting a variety of colours in your plate.
- Pair of fruits with some nuts to avoid the sugar spikes from the fructose present in fruits.
- Eat as a whole fruit and don’t make juice from them, because an essential fibres in the fruits is lost which regulates your sugar spikes.
- Incorporate lean proteins in every meal, especially breakfast to keep you feeling fuller and avoid mindless munching in between meals.
Sleep
Have a sleep routine and sleep around the same time daily.
- Sleep in a pitch dark room.
- Avoid gadgets an hour before bedtime to avoid blue light exposure which keeps you awake.
- Avoid late dinners to have good quality sleep. Finish if dinner 3 hours prior to bedtime.
- Reading a positive mental attitude book before bedtime helps in calming the mind.
- Do a brain dump of tasks & errands to run the next day on paper before bedtime to avoid anxiety while going to bed.
Hydration
Prime your environment to keep sipping water throughout the day.
- Fill water bottles in the morning and keep it at a few key areas of your home/workspace.
- Sip your water and font scull it, whether it’s possible have some warm or hot water to aid the fat burning process.
- Drinking water as soon as you wake up helps you eliminate toxins more effectively.
- Add mint/cucumber/lemon to the water to have a variety and increase your water intake.
- Use steel bottles and avoid the use of plastic to avoid hormonal imbalances in the future.
- Try to have maximum water before sunset to avoid having disturbed sleep at night due to urge to go to the toilet.
Supplementation
Get a blood test done to determine your vitamin and nutritional deficiencies.
- Determine your family history and take proactive steps to not have similar lifestyle diseases.
- If you are on any medication, ensure that your supplements do not react with it.
- Have a proactive approach to taking care of your health rather than a reactive approach.
- Invest in high quality supplements which are more potent rather than cheap ones with less potency.
TESTIMONIALS
TESTIMONIALS
