Understanding your body’s internal clock—or circadian rhythm—is the first step to better sleep.

Your circadian rhythm (also known as your sleep/wake cycle or body clock) is a natural, internal system that’s designed to regulate feelings of sleepiness and wakefulness over a 24-hour period. This complex timekeeper is controlled by an area of the brain that responds to light, which is why humans are most alert while the sun is shining and are ready to sleep when it’s dark outside.

Your circadian rhythm causes your level of wakefulness to rise and dip throughout the day. Most people feel the strongest desire to sleep between 1:00pm and 3:00pm (a.k.a. the post-lunch, afternoon crash) and then again between 2:00am and 4:00am, but this can vary from person to person. That’s why some people are “morning people,” while others function best in the evening. Your circadian rhythm can also change as you age. When you were a teenager, for example, your body was programmed (so to speak) to sleep for more total hours, as well as go to bed and wake up later.

If you follow your body’s natural cues regarding when to go to sleep and wake up, your circadian rhythm should stay balanced, but a change in your schedule (like if you stay up late pulling long hours at work one day or sleep in one Saturday), can disrupt your body clock. Follow these three tips to keep your circadian rhythm functioning as it should.

1. Stick to a Consistent Sleep Schedule. A regular bedtime is one part of the equation, but waking up at the same time daily will also help keep your circadian rhythm in check. It may be tempting to grab some extra shut-eye on weekends, but doing so can throw off your body clock during the week.

2. Go for an A.M. Walk. In the morning, exposure to the sun (or indoor light), won’t just give you an energy boost—it can also reset your circadian rhythm. A quick outdoor stroll in the morning will give you enough sun exposure to signal to your brain that it’s time to start the day. No time to walk? Simply raise the blinds or switch on your brightest light instead.

3. Limit Evening Tech. Bright lights in the evening hours can throw off your body clock by confusing your brain into thinking it’s still daytime. Artificial blue light (the type that laptops, tablets and cell phones emit) is the worst culprit, so try to power-down tech devices at least two to three hours before bed.




This is a list of kitchen staples that are easy to incorporate into your diet, convenient and taste great! Try including them for some amazing health benefits.

1. Almond milk

A great substitute to dairy milk if want to reduce inflammation in the body or you’re lactose intolerant. Macadamia milk and coconut milk are also great options to mix in with your smoothies.

2. Frozen fruit (bananas, berries, etc.)

A staple ingredient in wholesome smoothies that can be prepared in under 2 minutes. Bananas are my go-to as they add a creaminess and sweetness to the smoothie, but if you want a lower sugar option, frozen blueberries are a great option.

3. Salmon

Rich in quality protein and one of the best sources of fat, this superfood not only tastes great but also fights inflammation in the body, fuels the brain with essential omega 3’s and improves joint health. Salmon is great for its versatility, as it can be enjoyed for breakfast, paired it with your salad for lunch or enjoyed with some steamed veggies for dinner!

4. Almond/peanut butter

Including fat in a meal with protein and/or carbohydrates has been shown to slow down the digestion and absorption of the food, keeping you fuller for longer. Try including some natural nut butter in your smoothies, enjoy on a rice cake for a snack or lather it on your fruit to reduce the blood sugar spike that you would otherwise get from having fruit on its own.

5. Protein powder

One of the most common reasons we don’t get enough protein is that they are inconvenient to prepare. Having a protein powder on hand is a great option for those moments you’re on the go. Add to a smoothie, shake it up post-workout or enjoy it as a snack during the day. I recommend a quality plant-based protein, such as a pea or rice-based protein.

6. Green tea

Starting the day with green tea has been shown to help mobilise fat, reduce appetite (possibly due to the caffeine) and detoxify your body – and it counts towards your water targets too!

7. Chia Seeds

High in fibre, a decent source of protein and high in healthy omega 3 fats, this superfoods makes a great addition to any meal. Add to smoothies, sprinkle on your rice cakes with peanut butter or on your bowl of oats in the morning.

8. Walnuts

Of all nuts, walnuts are highest in antioxidants and are a rich source of omega-3’s. Try adding them to your salads or enjoy as a midday snack.

9. Greens powder

While nothing beats fresh veggies, a high-quality greens powder is a quick and convenient way to get much-needed antioxidants, vitamins and minerals into your diet. Try adding these to your smoothies for massive health benefits – and they taste great!

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Exercise alone provides psychological and physical benefits.  However,
if you also adopt a strategy that engages your mind while you exercise, Like Technofunc you can get a whole host of psychological benefits fairly quickly.

With saying that everyone knows they need to do it but majority of the time they have a negative mindset and

Create a habit.

When working out is something you “try to fit into your day,” it will be pretty easy to push it off so many times it never gets done. If you create a regular exercise routine you won’t ever have to MAKE time to exercise, it will simply BE time to exercise.

Look at your weeks and your days. Could you lace up three days a week before work? Are there certain days you could exercise on your lunch hour? Once you make working out a habit, you’ll begin saving all the time and energy it used to take to get yourself going and you’ll be able to devote that time and energy to getting fit.

Toss your stoppers.

Your “stoppers” are the thoughts in your head that keep you from taking action. Things like an all-or-nothing attitude or overly high expectations fall into this category. We are all guilty of making excuses to stay out of the gym but if you can identify what’s holding you back you are nearly guaranteed to move forward.

If you are convinced you hate exercise, disguise it by pairing physical activity with fun. Go window shopping at a really big mall. Ride bikes with your partner. Or take the dog on a long scenic walk.

If you think you’re too busy to exercise get realistic. EVERYONE can find five or ten minutes here and there to build a daily workout plan. You need at least 150 minutes a week but short bursts of activity count and they’ll make you more productive too!

If you think you aren’t coordinated enough to workout remember that exercise isn’t PE class and you are not thirteen. You don’t need to be embarrassed because you can’t do a pull up. You are in control and you can choose any activity that gets you moving including walking.

Don’t let excuses and negative self-talk keep you from the healthy, happy life you want.

Celebrate yourself.

When you finish a workout and sweat is pouring down your back, congratulate yourself. When you wake up in the morning and your muscles are sore from the day before, give yourself a pat on the back. When you get your heart rate up and you’re short of breath, know that you pushed yourself to your limit.

Athletes see all these things as marks of success. No need to criticize yourself for being out of shape. Sweat, soreness, and feeling spent are the ways your body tells you that it’s growing stronger, faster, and more fit. Take time to celebrate how hard you are working and let yourself feel proud.

Expect setbacks and push through.

There are always setbacks in any workout plan. Expect the obstacles and figure out ways to overcome them. That’s part of the challenge of getting fit. The weather, injuries, and other people will stand in your way. How will you conquer these challenges and keep at it?

Inevitably when you plan on a long bike ride, it’s going to rain. Snow will close the gym. It will be too hot to go for a run. How are you going to workout anyway?

Maybe you will twist your ankle or pull a muscle. Injuries create road blocks for your regular workout but they can inspire you to try something new. For instance if running gives you shin splints, try riding a stationary bike.

Your kids are grumpy. Your boss is angry. Your friend is in crisis. Take the kids to the park. Brainstorm your work project while you lift. Take your girlfriend on a “walk and talk” session. No one can stand in the way of your fitness unless you let them.

If you accept that nothing ever goes 100% smoothly, you can expect obstacles and make overcoming them part of your plan.

Respect your limits.

You know yourself so learn to be honest about what you are up to and what you are not. There is no point in pushing yourself so hard that you get injured or lose heart. Taking on too much can make you want to quit so treat yourself with kindness and respect. Be realistic but encouraging.

If you aren’t sure what you are ready for or you haven’t been active in a while, don’t be afraid to consult your doctor before you get started. You have to begin where you are. Sometimes it’s hard to accept that you can’t jump in and do the workout you did in your twenties but you will be safer, healthier, and more successful if you are truthful with yourself and you respect what you are capable of doing today.

Self-knowledge will let you set better goals and ultimately support better health.


Components you NEED!



If there’s any part of any weight loss efforts that can either make or break the entire process, it’s nutrition. What you eat directly affects how your body reacts to the exercises you perform during the day, and even while you are at rest.

The primary concern is always to reduce the amount of calories consumed per day, but the real challenge is to retain a diverse and healthy diet while doing so. That’s why the first few weeks of trying to lose weight require a lot of self-control and rely on consistently following the instructions given by your trainer. We cant just force our body into changing its weight overnight. Weight loss is a long and complex process during which ALOT of things need to align all at once and the body's natural metabolism rate can sometimes fall behind our goals! 

That’s why supplementation is used to compliment strength training and cardio exercises. A smart application of natural supplements can greatly increase the efficiency of these activities, as long as you consult a professional fitness trainer about them.


Build muscle. Burn fat. Feel good. Look good. Be happier! Do we really need to exercise? YES! Sometimes even though it seems hard. The truth of the mater is that you will be a healthier person for it and not just in terms of cardiovascular fitness. 

EXERCISE PREVENTS DISEASE. As an active person you're less likely to develop cardiovascular disease, type 2 diabetes and osteoporosis have a stroke. 


A healthy conclusion to a day of hard work is always good rest. Without giving your body the time to recover, you will hardly be able to keep up the pace you’ve set for yourself and your weight loss.

You’re not just being lazy either. Recovery is an important step of any workout routine, during which your muscle tissue is replaced and your body burns extra calories for that to happen.

Finding the right balance can be harder than it seems at first. Fortunately, an experienced fitness trainer or gym can create a schedule with a perfect rest-to-exercise ratio that will fit your body type and lead to successful weight loss for you!


This one is probably the most important component if we had to choose one out of rate 4. Reason being is that without a positive can do attitude and a bulletproof growth mindset nothing will change. It all comes back to the way you think about what you are doing, yourself and the way you think! Negative self talk will always uncover negative results! Positive self talk and belief will always pull through for the win and set you up for success. 

Why you need a multivitamin


When you think about supplements, what are the first thoughts that go through your mind? Whey protein, creatine, fat burners or maybe something completely different? These are the ones that consume the ads and promos.

What if we told you though that the most important supplement that you must have in your arsenal is not on this list? Could you guess which one we are talking about? We will save you the effort. We are talking about your basic MULTIVITAMIN.  From the Flintstones that you took as a kid to the ones you have now. Oh, you don't take them? If not, you better change that immediately if you want to meet your fitness goals.

What Is A Multi And Why Do I Need One?

For the human body to complete all the tasks it has in a normal day, it must be given a wide and complex variety of vital nutrients. Becoming deficient in any one of these essential  vitamins or minerals causes breakdown of the metabolic pathway that produces optimum efficiency and performance goes down quick. Obviously, this is NOT what you want!

Making sure you take a high-potency multi-mineral formula may help ensure the presence of those essential nutrients necessary for thousands of metabolic reactions.

People that lead active lifestyles need even more nutrients than the average non-active person. So if you think that just grabbing the first one you see on the shelf is going to work for you, think again.

The Foundation Of A Good Supplement Program

MULTIVITAMINS are not normally advertised to help you increase your WEIGHT LIFTING by x KGS in X AMOUNT OF days. People would not buy a table with only two legs. They wouldn't build a house without a good foundation. They shouldn't make a plan for getting in shape without having a multi as the foundation of their supplement program.

Without the multi, We are convinced that the other supplements you take will not be as effective. Not only is the multi the foundation of a great supplement strategy, it should be the first thing you take care of. First thing when you get up in the morning, take your multi. Done. You are now ready to go with whatever it is you have to do for the day. If you are in serious training, then you'll find support for faster recovery by taking your multi as soon as you finish working out.

What Makes Up A Multi?

Now some multis have small differences from others, but for the most part, the multi is comprised of the same individual vitamins and minerals. Even though they are normally packaged together in multis, there are differences between the two.

1. Vitamins

Vitamins are organic.  They are more complex than minerals. All vitamins are required by our bodies for survival. Vitamins control the chemical reactions within the body to convert food into energy and living tissue. They are either water soluble which must be taken daily since they are not stored in the body (vitamin B & vitamin C ) or fat soluble, which are stored in the body A,D, E, K.

Vitamins are vulnerable to heat, light, and chemical agents, so food preparation, processing, and storing it must be appropriate to preserve vitamins so you get the nutritional value out of the meal.

2. Minerals

Minerals are inorganic. They are much simpler in chemical form than vitamins. They are much more stable in food preparation than vitamins also. Minerals are categorized as major/macro. 

Major minerals we need in dosages greater than 100 mg a day. The trace minerals we only need "trace" amounts of daily to suffice. Minerals are used to produce necessary hormones.

It Doesn't End There

Now that isn't all there is to the multivitamin phenomenon. There are other factors that must be considered. Men and women need different nutrients for their bodies to do what they need to do every day. Therefore, men and women's multivitamins are going to have differences.

Men's multis are more than likely going to also contain saw palmetto which may support a healthy prostate. 

Women's multis have formulas which focus more on skin, nails, and hair health. There are also Pre-Natal multis for expecting mothers.

There are multivitamins that are beneficial for kids too. Children's multis are made specifically for kids that are growing every day. Kids that take vitamins seem to focus better in school and be sick less often.

There are also teenager specific multis on the market since they need different vitamins and minerals as their bodies grow into adulthood. A lot of growth spurts occur during teenage years so nutrition is crucial for proper development.

There is even more to consider. You can take tablets, capsules, or if you are not a fan of pills, you can even take liquid or chewable multis. The options are out there to find a quality formula for your specific needs.


Hopefully by now you know and appreciate the true value of what a multivitamin means to your bodybuilding and fitness goals. The protein, energy drinks, and all the others are great, but without a multi, you are not meeting your true physical fitness potential.

It doesn't matter whether you are male or female, young or old, bodybuilder, football player, or everyday gym goer. Your multi should be the first supplement you take every day. There are plenty of great multivitamins available, just do your research and make you own decisions. 

What are wholefoods?


Everyone left and right is talking about whole foods. “Eat a whole foods diet.” “Ditch the processed variety and go for the REAL whole foods!” “Do you shop at Whole Foods?”
Well, aside from that last bit, everyone is raving about whole foods. But what does that even mean? Let’s go over it, since I myself refer to whole foods quite a lot in my vlogs, social media, meal plans, and posts.

Exactly What You Think They Are

The name itself should give it away. Whole foods are whole foods. Meaning, they’re complete foods. Not meals, foods. But I get it- there’s a lot of room for interpretation when it comes to the name whole foods. So don’t trick yourself into believing something like a cracker is going to be a whole food (since it’s not).
A whole food can be found in nature. It is not made from a combination of ingredients or produced in a lab; it came from the earth. So think of things like fruits, vegetables, roots, and herbs. These are whole foods.

Here’s another tricky situation. Take a look at a product or supplement at the store. Many times, whole foods are used as extracts in order to flavour or provide a small amount of nutritional value to something. This could be a diet drink, meal replacement, or vitamin. Lemon extract, lavender extract, ginger extract, broccoli extract- while all of these are technically made from whole foods, the truth is that they’re not. The extracts had to be produced outside of nature, in a man-made setting. That’s not to say they’re bad; it’s way better than using sugars or artificial flavours. But they’re not the real deal. The extracts weren’t grown in the soil. And you don’t get all of the benefits that you normally would just be eating the whole food itself.

Take oranges for example.

The extract of an orange might provide some flavour or small amounts of nutrients, but it doesn’t compare to simply consuming the entire orange. If you ate the orange, you’d get a full spectrum of vitamins, minerals, antioxidants, fibre, prebiotics (a specific type of fibre that feeds the beneficial probiotic bacteria in our gut), and co-factors that aid in our body’s ability to properly absorb and utilize these nutrients. So to recap, the extract is just a speck of nutrition, whereas the whole food is an enormous amount. And the less processed a food is, the better. If anything, a whole food should never be processed in the first place!

Even animal foods are whole foods. They too exist from nature. I know this next part is going to unsettle some plant-based readers out there, but hear me out. Even if you exclude animal foods like beef, poultry, eggs, and fish, there’s no denying that they’re still complete foods compared to a heavily processed bottle of diet soda. But even animal foods are susceptible to manufacturing. A lot of deli meats and cheeses have undergone a process that removes a lot of their beneficial nutrients; most dairy foods today are pasteurized in order to destroy any bad bacteria that could infect the consumer. While this is a safety precaution, it still removes a ton of their nutrition. That’s why you’ll see Vitamin D and even calcium being added back to dairy foods to still make them “nutritious”.

Dairy itself is tricky ground- if you can tolerate it, great. As long as it works for you! But it’s also a bitter truth that a majority of the dairy out there today pales in comparison to its raw counterparts. And those deli meats I mentioned before aren’t any better. While more and more brands are waking up and offering just plain and simple meat with a bit of salt for flavour, most of the deli meat we’re familiar with is jam packed with extra ingredients like preservatives (nitrites and nitrates), table salt (devoid of minerals when compared to sea salt), and carrageenan.

Carrageenan is yet another riddle of the whole food world. While carrageenan is technically a real, whole food coming from red seaweed, it’s not the healthiest ingredient to consume. It’s used either as a thickener or stabilizer in foods like deli meats. The problem is, carageenan is also highly inflammatory. And this is no exaggeration: carageenan is used to induce inflammation in animal and cell studies. [2] It’s a controversial subject though, since many experts bounce back and forth between its safety and possible harm. Instead of participating in the debate however, pay attention to what got you here in the first place: the meat. Were you intending to buy and consume meat (and nothing more), or meat AND a controversial ingredient? The solution? Stick to the whole food. Cook your own meat, or find a cleaner source free of these added ingredients. That way, you’re eating a whole food.

On that note, the reason why sticking to whole foods is so effective for your health and fitness is because they take a lot of the guess work out of finding out which way of eating is right. Instead of getting lost over picking a “guilt free” brand of chips, just walk into the produce section and buy something that doesn’t come with an ingredient list. Swap out the fried, crunchy snack foods for a handful of nuts. Want something sweet? Why not have some seasonal fruit instead? They’ll give you a plethora of nutritious micronutrients, anti-aging and anti-inflammatory antioxidants (say that one five times fast!), and fiber to curb off hunger and feed those beneficial bacteria I mentioned before. If you want to up the stakes, think of it like an investment, both figuratively and literally.

From a health perspective, you’re investing in feeling AND looking good. Think younger-looking skin, a flatter stomach, easy digestion, and preventing disease.

And from a financial perspective, you’ll definitely be getting your money’s worth. Yes, snack foods are cheaper, but they do nothing more than satisfy your taste buds for a spin. You’re actually going to be spending more in the long run because these foods don’t provide any of the nutrition your body needs. It’s going to continue staying hungry because one, there’s no fiber to fill it up, two, because it’s not receiving any nutrients to function (after all, we’re hungry because we need REAL fuel in the form of those nutrients!), and three, because those types of processed foods were designed to manipulate your taste buds to want to eat and crave more of them. For some people, a small handful is not enough to satisfy them. They may want to eat the entire bag, or go out and search for other processed snacks and desserts. So when you think about it, you’re not saving any money.

The following quote by Lee Swanson says it best:
“If you think the pursuit of good health is expensive and time consuming, try illness.”

So what is a whole food again? Anything that is grown (or raised) in nature. Vegetables, fruits, nuts, seeds, and legumes. Beef, poultry, eggs, and fish, provided they aren’t heavily refined or processed with added ingredients like carageenan or preservatives. Stick to those, and you’ll be making enormous investments in your health and vitality.


Main methods of flexibility training

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To increase or restore muscle ROM, it is necessary to overload the muscle with flexibility training. To improve joint ROM, it is necessary to lengthen the muscle and surrounding connective tissue in safe and effective ways.

Two main methods of flexibility training (static and dynamic) can be used, but all types of flexibility training will be more effective after a thorough warm-up, when the body temperature is elevated.

Static Stretching

This method of flexibility training involves taking a specific joint or set of joints through a ROM to a comfortable end point (at least 20 seconds), resting for approximately 20 seconds, and then repeating the stretch two to three times.

The goal of static stretching is to overcome the stretch reflex (the automatic tightening of a muscle when stretched, which relaxes after approximately 20 seconds) to coax a joint into a wider ROM. This is done by holding the stretch gently and not overstretching the muscle.

Example: Sit on the floor with your legs in front of you and bend forward at the hips with your spine in a neutral position until you feel a slight tension in the hamstring group. This stretch requires relaxation of the hamstrings and will increase ROM at the hip joint. Keep in mind that if you also flex the spine, you will be including the ROM of the vertebral joints, which may decrease the effect on the hamstrings.

Advantages: Static stretching can be used by virtually anyone; it is easily taught and usually very safe. Once learned, it can be performed in almost any environment without external assistance or equipment.

Disadvantages: Static stretching will improve flexibility at a specific body position and only to a small degree outside of that position, limiting its effectiveness for athletes or those wanting to increase flexibility in multiple ROMs. It is best suited to noncompetitive clients or as a complement to other methods of flexibility training.

Dynamic Stretching

This method of flexibility training uses increasingly dynamic movements through the full ROM of a joint. Dynamic stretching develops active ROM through the process of reciprocal inhibition, where the agonist muscle is contracting while the antagonist or opposite muscle is carried through the lengthening process.

When performed correctly, dynamic stretching warms up the joints, maintains current flexibility, and reduces muscle tension. The exercise begins at a slow pace and gradually increases in speed and intensity. This method of stretching is best performed before exercise or activity that is movement based, like tennis or hiking.

Example: While standing on one foot, flex the hip joint of the nonsupporting leg (knee extended, like a pendulum). This motion contracts the hip flexors (agonists) and requires inhibition or relaxation of the hamstring group (antagonists).

Advantages: Dynamic ROM is extremely useful for athletes and those who are warming up for an activity that requires a wide ROM, especially when speed is involved. Dynamic and static stretches combined can prepare the joints for explosive movements more than either type alone.


Common stretches for each major muscle group are a good starting point. Performing dynamic stretches prior to an exercise session in a warm-up, and static stretches after an exercise session in a cool-down. While other types of stretching exist, they are typically for therapeutic purposes and often outside of a personal trainer’s scope of practice.

Glutamine - How can it help?


You've heard of glutamine before and questioned if this was a supplement you should invest in. Learn more about the benefits of glutamine powder.

At some point or another, after spending some time getting your workouts and diet perfected, you're going to start thinking about what type of supplementary help might be beneficial for you to turn to.

The market is flooded with different supplements meant to increase strength, endurance, burn fat, enhance oxygen flow throughout the body, and just get you to your end goal faster.

Since we as a population tend to be rather impatient when it comes to seeing results for all of our effort, when something promises to get us to the end of the road in less time, we're interested.

You've likely heard of glutamine before and questioned if this was a supplement you should invest in. You only have so much money you can dedicate to supplements so you want to be sure that every cent you spend is working in your favor.

The Benefits Of Glutamine Powder

Glutamine And Immune System Capacity

Each and every time you go into the gym and perform a strenuous workout, your immune system is going to take a hit. This is especially the case if you are performing hard weight lifting workouts or HIIT Technofunc strength and cardio sessions since these are incredibly demanding on the body from both a muscular sense as well as from a central nervous system point of view.

Central Nervous System

The human central nervous system consists of the brain and spinal cord. These lie in the midline of the body and are protected by the skull and vertebrae respectively.

This collection of billions of neurons is arguably the most complex object known. The central nervous system along with the peripheral nervous system comprise a primary division of controls that command all physical activities of a human.

Neurons of the central nervous system affect consciousness and mental activity while spinal extensions of central nervous system neuron pathways affect skeletal muscles and organs in the body.

When the immune system is running at a lowered capacity, you will be at a much higher risk for infection and disease, which could eventually take you right away from your workouts altogether.

One study that was published in the Nutritional Journal looked at the influence of oral glutamine administration on long distance runners and rowers during the seven days following exercise compared to a non-exercising control group.

They noted that the subjects exercising showed plasma glutamine levels were decreased by 20%, white blood cells were increased, and there was a decrease in the numbers of lymphocytes. Those exercising individuals who took oral glutamine however showed a better ratio of T-helper/T-suppressor cells and also reported fewer infections as well.

From this study it is suggested that supplementing with glutamine after intense exhaustive exercise can enhance the ability of the immune system to deal with the stress of the workout

Glutamine And Post-Exercise Carbohydrate Uptake

The second thing that glutamine can help you out with is resynthesizing carbohydrates after your workout session. Immediately following weight lifting, the muscles will be depleted of their glycogen reserves, which is why taking in that post-workout meal as soon as possible is so incredibly important.

The faster you can replenish those stores, the faster you will recover from that workout, which means you'll be that much more prepared when you go into the gym for your next workout session.

Researchers from the Department of Anatomy and Physiology in the United Kingdom reported that when 8 grams of glutamine was added into a 330 ml glucose polymer solution and administered to subjects after exhaustive exercise, plasma glutamine concentration was increased and whole body nonoxidative glucose disposal was also enhanced by 25%.

So by adding a dose of glutamine to your post-workout drink, you can actually speed up the recovery process that takes place, which will not only make you feel better immediately following a workout but will increase your ability to build more muscle tissue over time.

Flexibility & Mobility Training

Flexibility is needed to perform everyday activities with ease. To get out of bed, to pick up kids, to do daily house duties and the list goes on, we NEED flexibility! Flexibility tends to deteriorate with age (naturally) , often due to a more sedentary lifestyle or the "middle age spread, mid life crisis that some refer to" . 

As we grow form tiny little tots, over time what we are doing is creatine body movement patterns and posture habits that can lead to reduced mobility of joints and compromised body positions. Staying active and stretching regularly as we grow older will help prevent the loss of mobility, which in turn gives us independence as we age! Not only does being flexible SIGNIFICANTLY reduce the change of experiencing occasional and chronic back pain, it seriously helps you lead an easier life in regards to moving freely! 

So what's the purpose of Flexibility training and why do we do it at Technofunc?

Firstly, I don't know about you, but the above information makes me cringe! I couldn't imaging getting older and feeling less and less in control because I didn't focus on an important part of my training as I was younger - stretching. You may not think you need it but there is SOOOOO many benefits other than being flexibile that mobility and flexibility training helps with which I will list later on! 

Having improved or aiming to improve your flexibility dhould be a major focus in your exercise regime because it impacts on your overall results more than you know! Improving this may enhance your performance in HIIT cardio and Strength sessions, as well as in daily life and sporting activitives. There is scientific evidence that the inciden of injury DECREASES when people include flexibility and mobility training into their routines as their enhanced ability to move unimpeded through a wider ROM (Range of Motion). When used correctly this type of training actually allows you to become more INTUNE with your body and can be used as a form of ACTIVE Rest that will help improve both mental and physical recovery! 

After pushing the body to work hard, your body needs that relaxation time to release the tension and rejuvenate the mind and body connection. The best time to do this is at the end of the workout or end of a week of intense training. 

So here are the MAJOR benfits of flexibility training: 

  • Reduces stress in the exercising muscles and releases tension developed during the workout
  • Assists with posture by balancing the tension placed across the joint of each muscle that cross it. Having proper posture minimizes stress and maximises strength of all joint movements
  • Reduces the risk of injury during exercise and daily activities because muscles are more pliable
  • Improves performance of everyday activities as well as performance in exercise and sport

Guidelines for flexibility training: 

  • Don't overdo it: work within your limits
  • Breathe comfortably. exhale as the muscle lengthens to assist in relaxation
  • Perform flexibility exercises for each muscle group for total body improvements
  • Work with warm muscles because they lengthen more easily with less discomfort. 
  • Modify. You can alter the difficulty of a stretch by paying attention to it single joint versus multijoin movements
  • Position of a stretch ( weather it involves balance) 

Its important to focus on stretching activities that serve 2 functions. Relaxation and Flexibility. This doesn't mean that the entire time has to be spent stretching. As we do in our mobility classes we make sure we are moving with the stretches, you have the mood lighting for a better relaxation and also the relaxing music to get you in your Zen Zone! 

Stay tuned for next weeks blog post where we uncover the important components of Flexibility training and the types of flexibility training with advantages and disadvantages of each! 



HIIT Benefits...


High Intensity Interval Training (HIIT) is defined as short, anaerobic bursts of exercise followed by a brief rest.  A typical session of HIIT usually takes about fifteen to twenty minutes.  Sound familiar?  As many of you already know, the HIIT philosophy is a big part of Technofunc. 

HIIT is now proven to be one of the most effective methods to get in shape and to improve athletic performance.  Some of you may have heard of HIIT, but may not know why we focus on it at Technofunc and why it’s one of the most beneficial and important ways to train and exercise.  Here are three reasons (out of so many more) why the Technofunc provides such great results:

Efficiency – HIIT is incredibly time-efficient, especially with our busy schedules.  Most of you know the Technofunc workouts are only 25-45 minutes long.  The intensity of HIIT demands such short workouts rather than long, often boring workouts that can take anywhere from one to two hours.  These longer, less intense workouts often yield poor results by comparison and are not nearly as efficient regarding time and energy output.    

Cardiovascular Benefits – HIIT workouts not only increase one’s aerobic capacity, it also increases one’s anaerobic capacity.  By comparison, jogging alone only increases one’s aerobic capacity, not one’s anaerobic capacity.  Interestingly enough, a recent study indicates a 14% increase in aerobic capacity from six weeks of HIIT whereas six weeks of jogging alone in the same study provided only a 9% increase in aerobic capacity.  More importantly, the same study showed virtually no improvement in one’s anaerobic capacity from jogging alone, while HIIT provided an incredible 28% improvement in one’s anaerobic capacity.

Burning Fat and Building Muscle – HIIT workouts blast your metabolism and actually burn more fat and calories compared to steady-state aerobic activity such as running or cycling.  In fact, HIIT continues to burn fat even after working out. According the Journal of Applied Physiology, women demonstrated a 30% increase in fat oxidation (a key indicator in fat loss) after performing seven HIIT workouts over a two-week period.  HIIT also triggers human growth hormone (HGH), a key component for building muscle.    

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Lets Wrap it...


Wraps... Better than a sandwhich, easier than a heavy meal and you literally can wrap anything and everything you want to create a delicious lunch or breakfast...

You will find many wraps at the supermarket from barley wraps, taco soft wraps, pita bread wraps, Lebanese bread wraps just to name a few. Not only do they allow you to add more PLANT based greens, they are also lower in GI ( Glycemic Index) which means that its the perfect breakfast or lunch meal option for sustained energy release.

Here we have a delicious BREAKY WRAP RECIPE FOR YOU.. 

High Protein, low fat, and literally 3-4 minutes to construct! 


  • 1 Cup liquid egg whites
  • 1 whole egg
  • 1/2 cup chopped broccoli & capsicum
  • Pinch of low fat cheese
  • 2 x wraps


  • Get the eggs and egg whites together in a bowl and whisk them until well combined. 
  • Heat the pan and spray with coconut oil
  • Pour egg mix into pan
  • Add vegetables and cheese
  • cook for 2-3 minutes or until it looks well cooked
  • When done place the egg onto warmed up wraps and roll up. 
  • Here you can put foil on them and put in sandwhich press or lighty toast

Know your Protein


So, you start the gym, than you hit up the supplement store because someone has told you, you need a protein shake for either gains or losses..

Protein supplements do just more than make you gain, lose or increase the quantity of protein in your diet. There are MANY types of protein supplements so before you go spend hundreds of dollars on a protein supplement do your research! 

Different types of protein affect your bodies recovery and growth, your capacity to absorb essential antioxidants, vitamins and minerals and most importantly hormone responses in your body. So, the TYPE of protein you chose can affect your health and body composition changes during your exercise program. 

A good quality and the right Protein supplement for YOU, can fast track your results!

Whey Protein:

Whey protein is a higher concentration of amino acids than other protein sources. It has a faster absorption as well. when Whey protein is consumed as apart of a liquid meal it provides a higher protein gain in the muscle. When utilised close to exercise it can maximise the results for training. Research shows that when whey protein is incorporated into the diet there are significant improvements in strength and body composition. 

Casein Protein:

The importance of Casein protein in your diet. This is also known as a slow release protein apposed to your Whey protein which is a FAST release into the blood with those key amino acids. Casein protein has a steady state at which is releases the amino to the muscles. Casein proteins are best consumed before or after a workout to help with muscle recovery and minimalize muscle breakdown. 

Soy Protein:

Soy protein is extracted from a legume that contains no cholesterol and provides all eight essential amino acids (rare for a plant). Additionally, soybeans are a good source of fiber, iron, calcium, zinc, and vitamin B, making it one of the best foods for maintaining healthy bones and muscle tissues.

Drinking a soy based protein regularly will give you more benefits rather than just aid in protein consumption. 

Pea Protein:

Pea protein can help deliver the quality of protein you need to help your muscles recover after exercise. Pea protein is a dairy free complete protein, which means it contains all nine of the essential amino acids—including branched-chain amino acids (BCAAs)—that you need to consume to effectively build muscle

The 3 R's...

As many people naturally do when they want to get a result is reach for the 1200 calorie diet, and cut carbs.  However, this comes down to the education and knowledge that is out there around what to eat, and the best "diet"  to follow! You want to eat in such a way that it keeps you energized,  lean, and strong for your workouts and day to day activities.

You could try rather than cutting things out dividing your meals into two major categories:

FM– Free meals - These are meals that are low in carbs, mostly based around veggies, protein, and healthy fats. You can enjoy FM (FREE MEALS) any time of the day.

WEM– Workout Earned Meals - These are meals that you have earned with a high-intensity workout and tend to be higher carbs.These are things like fast-digesting starchy carbs (such as baked potatoes, rice, legumes, white bread or pasta), certain fruit, and alcohol. You should aim to only eat these on days that you have done a high-intensity workout.

While there is now new research that shows eating carbs right after your workout is no longer as important as the number of total carbs you eat over the course of the day, you can benefit greatly when you save these carbs for the days you do a high-intensity workout.

And Here’s why…

After high-intensity exercise, our bodies are primed to accept and use nutrients (especially carbs) more effectively than on the days when we don’t work out. After an intense workout, our muscle and liver glycogen levels are running low. When you eat a WEM ( Workout Earnt Meal) or a higher carb meal, these carbs get sucked up by your muscles, and it works to repair them and deliver nutrients more efficiently. When you eat carbs without depleting your glycogen stores, you are more likely to store these carbs as body fat, since muscle and liver levels are full.

Earning your carb-heavy meals with a workout is a great way to ensure you’re burning fat instead of storing it. 

Rob Sulaver, Board of Advisors for Arnold Schwarzenegger, says, ”Eating a high carb meal when you work out will feed those hungry muscles without storing energy as fat. An influx of carbs will spike your insulin which will drive glycogen into your muscles and get you all prepped for your next intense workout. Plus, this carb/insulin spike helps with a cascade effect that returns your hormones to their happy pre-workout state, because while all those higher-stress hormones are great when you’re working out, you don’t want ‘em in your system all day.”

Earning your WEM meals with a workout will fuel your muscles, prep your body for the next workout, drive essential nutrients into your muscles, it helps prevent low blood sugar and fatigue, and help you burn fat instead of storing it. 

When it comes to post-workout recovery, always consider the three Rs:


  • Refuel your glycogen (carbohydrate) stores to avoid muscle tissue breakdown and low energy.
  • Lack of glucose to fuel the brain can lead to decreased alertness and concentration, and low mood.
  • Aim for high quality carbohydrates sources (think wholegrain breads and cereals).


  • Repair damaged muscles with protein.
  • Consuming protein post-workout will provide amino acids for the building and repair of muscle tissue. This will help you to recover more quickly.
  • Aim for lean protein sources (think lean meats, eggs, nuts, legumes, tofu and reduced fat dairy).


  • Rehydrate with fluids.
  • Most of us finish a workout at least a little dehydrated, and you will continue to lose fluids through sweating and breathing. It is essential that you replace these fluids immediately.
  • Your thirst is not the best gauge of hydration. The best way to tell how hydrated you are is to look at the colour of your urine. You want to aim for straw-coloured urine. The darker it is, the more dehydrated you are.

Chicken Pizza




1-1/4 lbs. raw chicken breast

1/2 cup grated parmesan

1 tbsp Italian seasoning pinch of pepper


3 tbsp reduced-calorie pizza sauce

1/2 cup reduced-fat shredded mozzarella

1/2 cup chopped (thick) asparagus spears

1/2 red (or orange) capsicum

Garnish: Chilli flakes (optional)

  1. Preheat the oven to 450 degrees F.
  2. Add the ingredients for the crust to a food processor or high-powered blender. Pulse blend until mixed and minced.
  3. Line a baking sheet with parchment paper. Add the chicken mixture and pat it down to form a thin circle or a large rectangle, less than 1/4-inch thick. 
  4. Bake chicken crust in the oven for 13-15 minutes, or until the edges have browned and the chicken has cooked through.
  5. Remove crust from oven and add the toppings in the order listed. 
  6. Return pizza to the oven and bake until the cheese is brown and bubbly, about 6 minutes.
  7. Remove from the oven and garnish with red pepper flakes.

Allowing the pizza to cool slightly will make it much easier to cut and hold like traditional pizza

How do you build muscle?


The scientific term for building muscle or gaining muscle as most people written when they want a gains based result is HYPERTROPHY. A misconception that more people believe than not is that to grow larger muscles you need to lift heavier weights. This however will change from Trainer to Trainer and gym to gym, as everyone has an individual belief and option that they believe, which is 100% fine, however, we encourage you to do your own research, partake in your own training program and experience it for yourself first before making your decision. 

So lifting heavy over time will give you the muscle growth benefits, but with that comes the wear and tear on your body! Muscle, joint and tendon pain plus the burnout that you will experience will make it hard to sustain the heavy lifting. 

If we turn our focus on the INTENSITY rather than the HEVINESS off the weight load being lifted, you can actually use less weight AND you wont have as much wear and tear on your body.

A few reasons why the lifting heavier wont banish is because when you first start training your body responds quickly to the new muscle growth, so how exactly do you increase your intensity when training?= to get those fast muscle gains? 

1. Shorten your rest period - This would have to be the easiest way to increase the intensity. If you workout alone, time yourself and than shorten the rest period each time. This will end up in you not having enough time to get those extra reps out at the weight you want because your not fully rested. If you come to Technofunc, we got you covered! Our workouts are all set up already in our system with our short rest periods to take out the guess work for you

2. Up the tempo - When lifting shift the focus from the technique once you have the technique on, muscle activation and core activation down pat, up the tempo. Increase the speed of which you pump out the reps. In our classes on round 1 do it at normal tempo and than round 2 up the tempo and aim for 3-5more reps as an increase. 

3. Fatigue your body before your brain - on your warm up sets make sure you smash out lighter weights of a superset to the exercise you are about to do. For example, in a chest press you use your Chest muscles ( pecs) so smash out 10- 20 push ups to pump up the muscle and set that fatigue in than you wont physically be able to lift as long and heavy on the lift. 

4. Dropsets - THE BEST THING EVER for a mental and physical challenge. This BURNS and pushes you to your max effort. As you finish on your final set or final station here at Technofunc, smash out some drop sets where you drop the weight down gradually going lighter and lighter but still aiming for the same amount of reps. You can use this technique in ANY time of training! 

If you feel you are bored with your workouts come check out Technofunc. We do all of this in our classes which are already pre designed and set up! all you need to so is rock up, get your pump on and you are good to go!  


More than Protein...


Protein is important for building muscle, but other nutrients play an important role as well.

If you were to ask most people what it takes to build muscle, they’d probably say that you just need to eat protein, protein and more protein. Protein is important, to be sure. After all, your muscles are made of protein, and your body requires adequate protein in the diet in order to have the building blocks it needs to build up muscle mass. But protein alone won’t do. You need to pay attention to the rest of your diet as well.

Essential Nutrients to Build Muscle

A lot of men who are trying to bulk up are also trying to lose body fat at the same time. But sometimes the approaches they use to meet those goals are at odds with each other. They’ll take in plenty of protein, which, when coupled with a strength training routine, should lead to more lean mass. But they may also cut their total calories back too far in an effort to get “shredded.”

That can be a problem. If you cut your calories too much, some of the protein that you eat is going to be burned for fuel, rather than being used to support muscle development. So, to effectively build muscle mass, you want to ensure that you have enough calories to support your activity, and the right balance of nutrients, too.


Many bodybuilders see carbs as the enemy, and that can be a mistake. Yes, highly refined carbohydrates and sweets hardly do the body good. But the right carbohydrates found in whole grains, beans, fruits and vegetables help to fuel activity, including working muscles. Without adequate carbohydrate to fuel your exercise, some of the protein you’re eating might get burned for fuel. So, to avoid “burning the candle at both ends,” make sure to include enough high-quality carbs in your diet.


Dietary fat is sometimes underappreciated by some athletes. Like carbs, fats may have an undeserved bad reputation. Small amounts of the right kinds of fats are really important. That’s because certain fatty acids, the building blocks of dietary fats, are essential because the body can’t make them. Fatty acids are a vital structural component of every cell membrane, including muscle cells. The body relies on fat to fuel moderate intensity, longer-term exercise. That’s just the type of exercise that might be coupled with a strength-training regimen to build mass and lose body fat. Focus on the “good” sources, like nuts, seeds, fish, olive oil and avocado.


Eating the right amount of protein is important for stimulating muscle development, and so is the timing of protein intake. The process of muscle protein synthesis (MPS) is stimulated by strength training activity. But it’s also stimulated when you eat protein. This is one reason that strength-training athletes should aim to spread their protein intake fairly evenly over meals and snacks throughout the day. MPS is greater under these conditions than it is under a more typical pattern in which little protein is consumed in the morning, a bit more at lunch and then a large amount at dinner. And a bedtime snack containing about 25g of protein can help to stimulate MPS during the night.

    Both plant and animal sources provide the necessary building blocks for MPS. “Fast-digesting” proteins are high in the amino acid leucine, found in a range of both plant and animal proteins. This includes soy, poultry, fish, nuts, seeds and beans, all of which stimulate MPS. And more slowly digested proteins, such as egg and milk proteins, may help to prolong the MPS process.

    At this point, there’s nothing to suggest that “fast” proteins are better than “slow” proteins, or vice versa. What’s more important to know is that protein needs can be met from both plant and animal sources. With careful planning and attention to total intake, even vegetarians or vegans can consume enough protein to support muscle development.

    Benefits of a Body Scan


    People often associate body composition testing solely with establishing a body fat percentage. The truth is that there is far more information to be aware of, especially if fat loss or overall better health is your goal.

    Having an understanding of these important components can often be the ‘key trigger’ to learning how your body functions individually and therefore being able to reach that goal easier.

    What sets a leaner, healthier individual apart from an individual who carries excessive body fat is mostly due to the leaner individual carrying more skeletal muscle mass and protein mass.

    A strong metabolism is driven by an individual carrying more skeletal muscle mass and holding a high level of protein which repairs and nourishes muscle cells as they break down (as well as assist in a host of other very important roles within the body). In very simplistic terms, high skeletal muscle mass produces more heat to burn fuel, ie. giving you a higher BMR (basal metabolic rate – the rate at which your body burns calories at complete rest).

    Having a higher skeletal muscle mass & protein content will also assist with supporting immunity and provide more anti ageing effects than those individuals with less muscle mass and more body fat mass.

    Many women believe that they have a slow metabolism based on their own visual critique of their body. It isn’t until they obtain a full body scan report that they can identify that they do, in fact, have a higher BMR than they assumed and therefore, their self prescribed diet of 1200 calories per day is in fact below their basic calorie requirement to do basic human function at rest. Generally, this is the reason they struggle to lose body fat, are often tired, lack any desire to do physical activity and feel unhealthy.

    Establishing this baseline of your skeletal muscle mass, protein mass & BMR is crucial to ensure that you are taking in enough nutrients from your diet as well as utilising your time effectively in the gym (ie. weight resistant training).

    The Evolt 360 BIA Machine is the most un-intrusive way to obtain a full body composition report. It takes less than a minute, doesn’t require you to take off your clothes and we will give you a detailed explanation of the report that will allow you to make more informed decisions on progress measures.

    Exercising pregnant...

    It’s an important time in a woman’s life to be conceiving/growing a child, and naturally, many of us want to stay in shape while also keeping our baby safe. A lot can happen during those nine months, so it helps to know how exercise fits into the equation.


    The number one question most women ask once they get pregnant is, can I still workout?

    Now, with every woman, it’s going to be different. There are a lot of factors to put in with each situation- were they active before becoming pregnant, do they have any preexisting medical conditions that could complicate things, or are there any physical complications that could put the developing child at risk? These are all very important considerations that need to be discussed and evaluated by a healthcare provider, so it’s important to get a full medical evaluation before committing to any exercise programs.

    Your healthcare provider will be able to help you determine whether or not exercise is appropriate, and establish the proper guidelines tailored to your unique experience of pregnancy.

    Once you’re in the clear to exercise, here are some guidelines to follow through:

    • Stick to low-impact exercises that don’t involve a lot of plyometric jumps or explosive exercises.
    • Other activities you can engage in include walking, swimming, stationary cycling, and prenatal yoga, pilates and strength training exercises.
    • Avoid sports with a high risk of falling or contact sports
    • Do not do any exercises in hot environments, like Hot Yoga, Barre, or Pilates or outside at extreme temperatures.
    • Avoid exercises that require you to lie flat on your stomach and back after your first trimester.
    • Be sure to practice proper recovery and relaxation after working out; avoid overtraining or taking exercise to any extremes.
    • Remember to stay hydrated and take as many breaks as you can if needed

    How do you know if your exercise program is working against you during pregnancy? First, listen to your body, always. This is especially important when you are pregnant, as you not only putting yourself at risk, but also your baby. Next, stop immediately and call your healthcare provider if any of these things occur:

    • Headaches, dizziness, or feeling lightheaded
    • A decrease or stop in fetal movement
    • Pain or swelling in the calves
    • Chest pain and rapid or uneven heartbeat
    • Vaginal bleeding
    • Uterine contractions that continue after resting
    • Regular, painful contractions
    • Shortness of breath or difficulty breathing
    • Fluid leaking from the vagina
    • Weakness in the muscles that affect your balance
    • Pain in the lower back

    Even though there are things to look out for and avoid during pregnancy, you can still enjoy the benefits of regular exercise. There are actual benefits from remaining active during this time. By choosing to maintain some level of fitness and exercise, you actually help to prepare your body for some of the physical challenges that come from being pregnant. You’ll also improve your sleep, give your mood a boost, stay energized, maintain or promote more strength, endurance and even a bit of muscle, and prevent excessive weight gain. Another possible benefit is cutting down the risk of developing gestational diabetes, which is a common complication from pregnancy.

    So yes, it is possible to keep a workout schedule and stay active during pregnancy within reason. You will have to make a few adjustments and avoid certain things for a short while, but in the end, you’ll be doing yourself and your body and baby a service by choosing to remain healthy through regular exercise.

    Lymphatic System....


    Do you know about the Lymphatic System? If not, it’s time to change that- here’s what you need to know about it, and why it’s essential for us to take care of it.

    Our lymphatic system is made of thin tubes called lymphatic vessels that travel with the nerves, arteries, and veins. These vessels collect lymph fluid, a clear, colorless, watery fluid, from different parts of the body, and take them back to the bloodstream. Lymph fluid is rich in white blood cells (lymphocytes) that help to protect the body against infections. They are stored in bean-sized collections of cells known as lymph nodes, which are scattered throughout the entire body.
    The Lymphatic System plays a vital role in regulating our immune system, in addition to maintaining fluid balance in various parts of the body. It’s also the body’s “sanitation department”, helping to clean the debris left by our cells and other systems. This is done through urine, sweat, and stool.  So think of it as one big drain!

    What’s interesting about the body is that it has NO pump to move our lymph. Which is crazy, since we have 3X more lymph fluid than blood! In fact, when it starts to fail or malfunction, we’re at a high risk of developing autoimmune disease, cancer, chronic inflammation, and a host of other compromised conditions. And even if it’s still in motion, a lot of things can go wrong when it starts to become congested.

    How do we know if our lymph is becoming congested? Some signs include:

    • Bloating
    • Chronic Skin Problems (acne, eczema, etc)
    • Fatigue
    • Cellulite
    • Worsened Allergies
    • Food Sensitivities
    • Cold lumps
    • Headaches and Migraines
    • Joint Pain
    • Arthritis
    • Poor Immunity
    • Dehydration
    • Breast Soreness, Tenderness
    • Sinusitis
    • Muscle Cramps
    • Lymphedema

    That last in particular should be taken care of ASAP by a doctor, as it’s a sign of other diseases or conditions. Lymphedema is the swelling of arms, legs, or other areas of the body. It should not be ignored! Which is why prevention is key.

    Now, our body is really clever- even though the Lymphatic System doesn’t have a pump to move things along, it doesn’t need us to do anything drastic to make sure it’s well maintained.

    The solution is very simple- exercise. Yes! You read that correctly- exercising daily helps to keep our Lymphatic System running smoothly. When we exercise, we stimulate circulation in our body, which transports oxygen into our tissues and cells, as well as our lymph.

    Staying inactive increases the chance of causing stagnation in our lymph. And it’s no wonder that a lack of exercise makes us feel sluggish, weak, and tired! Part of the reason this happens is because we’re not supporting our lymph. The two are connected- not exercising, and our lymph becoming stagnant. If we to be at our best- inside and out- then we have to realize that moving our body is not all about vanity. What’s the point of having a bikini body if it’s always sick, and feels like it’s made of wood? A good looking body should be a side effect of taking care of it. The better we feel, the more motivated we’ll be to stay consistent with our (healthy) habits.

    So whether that’s adopting a regular exercise program (like at Technofunc), or following your own protocol, it’s important to get active everyday. Do something to get your lymph flowing! It can be gentle, intense, or somewhere in the middle. Just fit it in!

    There also other things you can do to give your Lymphatic System some support. These include:

    • Infrared Sauna
    • Dry Skin Brushing
    • Rebounding (using a mini trampoline or anything that gets you moving up and down; Jump Rope, Plyometrics)
    • Deep Breathing
    • Contrasting Hydrotherapy (taking a shower and alternating between hot and cold)
    • Massage
    • Hanging Upside Down (Inversion Therapy or using Yoga Trapeze)
    • Flexibility Training

    All of these little, simple things add up to a bigger whole: a healthy Lymphatic System. So the next time you workout, think about what good it’s doing for your internal health. 

    Coconut oil....


    Nealry 50% of the fat in coconut oil is the kind rarely found in nature called Lauric Acid, a "miracle" compound because of its unique health promoting properties. Your body converts Lauric Acid into monolaurin, which has anti viral, antibacterial and anti protozoa properties. 

    Coconut oil is also natures richest source of medium chain fatty acids (MCFAs). By contrast, most common vegetable or seeds are comprised of long chain fatty acids (LCFAs). 

    LCTs are large molecules so they are difficult for your body to break down and predominantly stored as fat. But MCFAs, being smaller, are easily digested and immediately burned by your liver for energy - like carbs, but without the insulin spike. 

    MCFAs actually boost your metabolism and help you r body use fat for energy, as opposed to storing it, so it can actually help you become leaner!

    Coconut oil has actually been shown to help optimise body weight, which can dramatically reduce your risk of developing Diabetes. Besides weight loss boosting your metabolic rate will improve your energy, accelerate healing and improve your overall immune function. 

    And finally as we have already discussed coconut oil is really good for your heart! The truth is this: is is the unsaturated fats that are primarily involved in heart disease, too much sugar and processed foods, not the naturally occurring saturated fats as you have been led to believe. 


    Here are 3 primary reasons to use coconut oil in the kitchen. 

    1. Cooking you food with omega3 vegetable oils produces a variety of very toxic chemicals, as well as forming trans fats. frying destroys the antioxidants in oil, actually oxidizing the oil which causes even worse problems for your body than trans fats

    2. Most vegetable oils are genetically modified including 90% of soy, corn and canola oils. 

    3. Vegetable oil contributes to overabundance of damaged omega 6 fats in your diet, throwing off your omega 6 and 3 ratio. Nearly everyone in Western society consumes far to many omega 6 fats - about 100 times more than century ago and insufficient omega 3 fats, which contributes to numerous chronic degenerative diseases. 

    There is only one oil that is stable enough to with stand the heat of cooking, and that's coconut oil. So do yourself a favour and ditch all those "healthy oil wannabes" and replace them with a large jar off fresh , organic, heart supporting coconut oil.

    Below are some health and beauty uses that you may not know you can use this miracle oil for:

    1. Makeup Remover: Even your “super” waterproof mascara doesn’t stand a chance against coconut oil. Carefully apply it directly to the face as an oil cleanser, or gently dab it against your skin cotton pad, the makeup will just melt away.
    2. Body Lotion: This versatile oil works great as a body moisturizer or substitute for your favorite lotion. And it smells great!
    3. A Lice Remedy: When used with a rinse of apple cider vinegar, this super combo makes for a great all-natural lice treatment. Apply the vinegar to the head/hair and allow to dry before applying coconut oil to the entire head. Let this sit 12 to 24 hours. Brush through hair with a fine comb and then rinse before shampooing.
    4. Use as an Alternative Cuticle Oil:  Help to heal that pesky peeling skin along your nail bed with a coconut oil balm right at the base of your nails. This can also help your manicure last longer!
    5. All-Natural Frizz Tamer: Split ends and fly-a-ways can sometimes be annoying and hard to tame but say goodbye to those with this smoothing treatment. Just rub a dime-size amount in your hands and smooth from the base of the roots to the ends to eliminate frizz.
    6. Dandruff Treatment: Often a dry scalp means dandruff. To moisturize any dry areas, lightly apply the oil to the roots and rub in as a nighttime treatment. This will also help to stimulate hair growth. Or make yourself a hair mask by melting the oil before showering and applying to hair after shampooing. Allow the oil to sit for at least 5 minutes before rinsing to ensure moisture and shine back into limp locks.
    7. Itch Relief: Fight back at burns and bug bites! Even some bruises can be soothed with a topical balm of coconut oil. Coconut oil is also a safe topical to use on your pets!
    8. Body Oil: Did you know that coconut oil is a natural SPF 4? Use as an alternative body oil by applying to wet skin after your shower. Pat dry and go about your day!
    9. Breath Freshener: Coconut oil has some amazing antifungal and antibacterial properties. 20 minutes of oil pulling can help to clear up any germs which may be lurking in your mouth. This, later on, leads to whiter teeth, fresher breath, and even healthier gums. Or maybe you just realized you ran out of toothpaste. Don’t worry! Take a little coconut oil and add some baking soda for a quick fix.
    10. Deodorant: Make yourself an all-natural deodorant that works right at home! Mix a little arrowroot powder along with some cornstarch, baking soda, and your favorite scented essential oil along with the coconut oil for a DIY odor fix