I’m just going to say it: if you’re not targeting to sleep at least 7 hours every night, then you don’t know how to prioritize your health. Although, our main focus at Olive Branch is fitness, nutrition, and psychology; the over-arching theme has always been wellness performance; and you simply cannot talk about wellness if you don’t get enough sleep. If you have been following my blog, then you know the importance of exercise, nutrition,

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As the year comes to a close, it’s inevitable that many people will be setting their new year resolutions (and why I don’t…) It’s a hectic time of the year. There will be people frantically closing out their final tasks before they take off for vacation. There will be people already on holidays visiting friends and family and dealing with uncomfortable questions about the relationship status or career. There will be people searching for that

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  If you’ve been following the last few blogs here on sugar, then you now have a pretty good understanding on the negative effects (ie. insulin resistance) as well as how sugar gets stored in your body as fat. In the last blog, we talked about how HIT exercise can help mitigate the negative forces of eating sugar. If we use the analogy that your bathtub filled with water is your body’s fat stores, then

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ACT is a tough 45-minute bodyweight-only high intensity (HIT) workout. I designed it to be hard not because I wanted it to be the toughest class in Shanghai, but because of all the physiological effects that I discussed about in my last blog and what needs to be done to reverse metabolic syndrome. If you recall from the last blog on sugar, one of the main issues we have in society is an over-consumption of

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Today, we’ll continue off our last blog which explained how Peter and Alan metabolizes the sugar glucose, by going into the metabolism of the other sugar - fructose! As mentioned in the last blog, fructose is an entirely different kind of sugar than glucose. Fructose isn’t actually that prevalent in nature; only a few sources like fruits which gets harvested once or twice a year, or honey which is again quite scarce. These days, however,

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  It depends. Sorry for the cop-out answer but sugar affects different people quite differently. This article will try to give you some insights so that you can better understand how sugar may affect you.  One of the main reasons why it affects people differently is because people have different metabolic health. What does that mean? Well, if Alan is a fat person who doesn’t exercise regularly, eats fast food everyday and drinks sweet milk

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This blog title may come as a surprise to you since you may not know me as someone who partakes in low-intensity, steady-state activities. I also did not mention this to many people leading up to the race, and even some of my closer friends were surprised to learn that I’ve signed up for an Ironman competition, albeit only half Ironman, and also a relay. If you have always wanted to do one but have

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So a study has been recently published and has concluded that one of the best indicators for cardiovascular health for adult men is by doing a max set of push-ups. This is a pretty big deal as this is the first study that shows push-up capacity being associated to chances of getting cardiovascular disease. This push-up test has been shown to be an even better indicator than the traditional running on a treadmill test which

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If you’re trying to lose some fat, and you know you ought to be eating less, but you just can’t help scarfing down your food as soon as the plate touches down on the table, then this blog post is for you! When you’re about to have a meal it also doesn’t help that you’ve been thinking about eating for the last 15 minutes and because of that your mouth has already started to salivate

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