Team Kelch Health Coach

A strong immune system is crucial for overall health and to avoid chaos/disease in the system..

Strong immunity is vital for overall strength and muscle gains, we need to be on top of our game to smash those body composition goals and to perform at our best in the weight room 💪💪..

Tick off these boxes to ensure the immune system is bulletproof👌👌..

✔️Balanced Diet:
Maintain a nutritious diet close to nature, rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats...

Vitamins A, C, D, E, and minerals zinc and selenium support immune function...

✔️Gut Health:
The health of our gut is vital for strong immunity...

Avoiding foods that aggravate the gut and supporting the gut microbiome is vital..

✔️Calorie surplus:
Ensuring you are eating enough calories is vital for the immune system..

All we recommend is a 10-20% surplus of your maintenance caloric intake..

These extra calories would be better coming from protein..💪💪

✔️Sufficient Sleep:
Early to bed, early to rise...

Prioritize quality sleep to allow the body to repair and regenerate...

Aim for 7-9 hours of uninterrupted sleep each night...

✔️Stress Management:
Stress starts in the mind with our thoughts..
Chronic stress can suppress immune function.

Incorporate stress reduction techniques like meditation, deep breathing exercises..

Supplementing with an activated B complex, rhodiola rosea, zinc, and vit C will help the body bear up against stress...

✔️Hydration:
Stay adequately hydrated throughout the day as water plays a vital role in maintaining overall health and supporting immune function.

✔️Avoid Excessive Alcohol and to***co:
Limit alcohol consumption and avoid smoking.

Smoking can leach vit C from the system, vit C is vital for strong immunity...

✔️Avoid Overtraining:
Excessive exercise without proper recovery can weaken the immune system...

A structured periodised training plan is vital to avoid overtraining...

Allow for adequate rest and recovery periods between workouts...

✔️Infrared sauna therapy..
The less toxic we are the better for the immune system..

Infrared saunas are superior to support detoxification..👌.

Coach Lisa ❤️.

Men over 40, is your food making you inflamed and in pain?

Not getting enough protein, inconsistent meal timing, carb-heavy eating, and regular intake of highly processed foods can all contribute to low energy, poor recovery, and ongoing inflammation that often shows up as stiffness, aches, and joint pain...

Even common acidic beverages such as tea, coffee and alcohol can add to the load when over-consumed, especially when paired with poor sleep and low-quality nutrition...

When your diet is off, your body struggles to recover and perform the way it should...

Prioritise quality protein at every meal, eat consistently, focus on whole foods, and balance carbs with the healthy fats and fibre.

Clean it up, and you’ll notice better recovery, less pain, improved energy, and a body that performs far better in your 40s and beyond...

THE TRAP BAR DEADLIFT...

The trap bar deadlift is one of the best fat-loss exercises because it trains a large amount of muscles in one movement...

More muscle working means more energy/calories burned during and post workout...

The neutral grip with the lower handle will increase range of motion to give you more bang for your buck...

And centred load are easier on the lower back than a conventional deadlift for many people, allowing you to train hard and lift heavy with good technique..

It builds strength through the legs, glutes, back, core and grip while naturally bringing up growth hormone from heavy compound lifting...

If your goal is to get leaner, stronger and more athletic without beating your body up, the trap bar deadlift is a movement to bring in.. 💪💪

The Front Foot Elevated (FFE) Split Squat..

The (FFE) isn't just a leg exercise it's an investment in your future.

Elevating the Front Foot forces a deeper knee and hip flexion creating a longer range of motion...

The FFE split squat builds strength unilaterally helping correct left-to-right imbalances that build up over years of work, sport and everyday life...

It strengthens the vmo, adductors, glutes, hamstrings while improving hip mobility, ankle mobility and stability through the knees...

A stronger, more stable lower body means less stress on your knees, hips and lower back during both training and daily life.

Because you're working unilaterally, your core has to brace hard to keep you balanced, developing the deep muscles that protect your spine and improve posture..

It also teaches your body to move efficiently, reducing compensation patterns that often lead to aches and injuries...

At 40, don't just train muscles train movement...

A strong, balanced body lasts longer, performs better and keeps you active for your kids, your sport and the decades ahead...

The FFE split squat is one of the best exercises you can do to build structural balance, stay resilient and keep lifting pain-free.